Hurdler Stretch: What It Is and How to Do It Properly

What is Hurdler Stretch?

The hurdler stretch is a stretch that targets the hamstrings and hips. It is named after the way hurdlers warm up before a race. This stretch is commonly used by athletes, runners, and fitness enthusiasts as a way to increase flexibility and prevent injuries.

How to do Hurdler Stretch Properly?

To perform the hurdler stretch, follow these steps:

1. Begin by sitting on the floor with both legs extended straight in front of you.
2. Bend your right leg and bring your right foot toward your inner left thigh.
3. Reach forward and grab onto your left foot or ankle.
4. Slowly bend forward from your hips as far as is comfortable.
5. Hold this position for 20-30 seconds, then release and repeat on the other side.

Common Mistakes to Avoid

While the hurdler stretch is a relatively simple stretch, there are a few common mistakes to avoid:

• Avoid rounding your back while bending forward. Keep your spine straight and your core engaged.
• Avoid pulling too hard on your foot or ankle, as this can cause injury.
• Make sure to stretch both sides equally to avoid imbalances in your muscles.

FAQs about Hurdler Stretch

Can the hurdler stretch improve my running performance?

Yes, incorporating the hurdler stretch into your warm-up can help improve your running performance by increasing your flexibility and range of motion.

Is it safe to do the hurdler stretch if I have a history of hip or hamstring injuries?

If you have a history of hip or hamstring injuries, it's best to consult with a medical professional before attempting the hurdler stretch. They can advise you on modifications to ensure your safety and prevent further injury.

Should I hold the stretch longer if I want to increase my flexibility?

Yes, holding the stretch for 30-60 seconds can help increase your flexibility over time. Just make sure to listen to your body and not push yourself too hard.

When is the best time to do the hurdler stretch?

The hurdler stretch can be done before or after exercise as part of a warm-up or cool-down routine. It can also be done on its own as a standalone stretch.