Runners Stretch

준비 자세

1. 01Stand tall and step one foot forward into a short staggered stance.
2. 02Straighten the front leg and pull the front toes up toward the shin.
3. 03Bend the back knee slightly and sit the hips back.
4. 04Rest the hands on the back thigh or reach toward the front foot.

수행

1. 01Hinge forward from the hips over the straight front leg.
2. 02Push the hips back until a stretch builds through the back of the front thigh.
3. 03Hold for 20 to 30 seconds while keeping the spine long.
4. 04Return upright under control and repeat on the other leg.

체크포인트

• -Front knee stays extended but not forcibly locked.
• -Hips move backward; the stretch comes from the hinge, not spinal rounding.
• -Front toes stay pulled up to bias the hamstring and calf.
• -Both hips stay square to the front foot.

흔한 실수

• -Rounding the upper back to reach the foot instead of hinging.
• -Letting the front knee bend and dumping the stretch.
• -Twisting the hips open toward the straight leg.
• -Bouncing at end range.