17 Minute Runners Flexibility Routine! (FOLLOW ALONG)

Key runner flexibility routine (equipment-light)

• No equipment needed, but a step/wall or yoga blocks can help with calf stretching.

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Warm-up (hips, glutes, hamstrings, hip flexors)

1) Seated hip swivels (10 reps total; slow/controlled)

• Sit in a “90/90”-style position with your chest up.
• Drop both legs to one side, return to center, then to the other side.
• Goal: mobilize hips and lower back.

2) Glute-focused stretch into a glute hamstring / pelvic hinge

• From “90/90,” fold forward over the front leg.
• Hinge from the hips while your chest reaches forward.

3) PNF-style mobility (rapid PNF)

• While in the stretch, attempt to “push the foot across the body” / press into the resistance to create tension.
• Exhale and deepen after the contraction.
• Repeat by side.

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Quad + hip flexor stretch (long holds)

Quad / hip flexor stretch (30 seconds)

• Start from the 90/90 base.
• Bring the knee forward and lean back onto the elbow for a long hold.
• Cues:
  • Squeeze the glute
  • Drive the hip upward to intensify

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Nerve floss (hamstring / calf / behind-knee mobility)

Supine nerve floss (10 reps per side)

• Hold behind the knee.
• Lift to about 90°, flex the foot.
• Then extend the leg as close to straight as possible.
• Move slowly through: flex → extend → point → back down.
• If it feels easy, pull the leg closer to increase challenge.

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Calf stretch (standing; long is the goal)

Standing calf stretch using a block/step/wall

• Heel wedged on a slant (blocks flat + angled).
• Front leg straight, lean forward until you feel a strong stretch.
• Hold ~1 minute minimum (can go up to 2 minutes if tight).

Optional PNF for calf

• Press toes into the block/step like a calf raise for ~5 seconds.
• Relax, then shift deeper when intensity softens.

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Dynamic hamstring + posterior chain (nerve element + rocking)

Stride stance hamstring stretch (10 reps per side)

• Push hips back with torso leaning forward to stretch hamstrings.
• Add nerve/posterior chain cue: lift the big toe toward the sky (slight toe/foot twist) while rocking.
• Reach hands forward/down, then rock back and forth, pause at the bottom.
• Finish by placing the foot flat and sink deeper, holding an extra ~15 seconds.
• Use yoga blocks if needed for support.

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Finisher: hip flexor + torso twist + relaxation

Upward dog hold (15–20 seconds)

• Sink hips for an ab/hip flexor counter-stretch.

Lunge hip flexor stretch with breathing

• Keep chest upright.
• Rear glute helps push hips down and forward.
• Breathe down into the front hip, then exhale to deepen.

Twist (while maintaining hip position)

• Twist torso away from the stretching side, then follow with your head.
• Keep hips in place and don’t “exit” the stretch.

Child’s pose (final relaxation; ~30 seconds)

• Sit hips back, arms overhead, let chest relax.
• Hold longer if a spot felt especially tough.

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Presenters / sources

• Presenter: The video creator/instructor (not explicitly named in the subtitles).