2 runs · 2 mobility · ~37 min running
Why: Spinal mobility — relieves back stiffness through gentle flexion and extension.
How: On hands and knees. Inhale: drop belly, lift chest (cow). Exhale: round back, tuck chin (cat). Move with breath.
Watch for: Move from the spine, not the arms. Wrists under shoulders.
▶ Watch demo on YouTubeWhy: Gentle back decompression and lower back stretch.
How: Kneel, sit hips back toward heels, walk hands forward on the floor. Let forehead rest down. Breathe into the back.
Watch for: Don't force hips to heels — go where comfortable.
▶ Watch demo on YouTubeWhy: Mobilizes upper back, reduces compensatory lower-back strain.
How: On hands and knees. Place right hand behind head. Rotate right elbow up toward ceiling, following with eyes. Return slowly. Switch.
Watch for: Hips stay still — rotation is upper back only.
▶ Watch demo on YouTubeWhy: Tight hip flexors tilt pelvis forward, loading the lower back.
How: Half-kneel: front leg at 90°, back knee on floor (use cushion). Tuck tailbone, gently shift hips forward.
Watch for: Stretch in front of back hip — not in the lower back. If back hurts, ease off.
▶ Watch demo on YouTubeWhy: Core stability without spinal flexion — safe for sore backs.
How: On your back, arms straight up, knees at 90°. Slowly extend right arm overhead and left leg straight, hovering above floor. Return. Switch.
Watch for: Lower back stays pressed into the floor the entire time.
▶ Watch demo on YouTubeWhy: Activates glutes to support the lower back.
How: On your back, knees bent, feet flat. Squeeze glutes, lift hips until knees-hips-shoulders form a line. Hold 2s. Lower.
Watch for: Drive through heels. Don't arch lower back at the top.
▶ Watch demo on YouTubeWhy: Core stability with spinal neutral — trains the back stabilizers.
How: On hands and knees. Extend right arm forward and left leg back simultaneously. Hold 2s. Return. Switch.
Watch for: Hips stay level, no rotation. Keep back flat.
▶ Watch demo on YouTubeWhy: Stretches the gastrocnemius — the main calf muscle causing soreness.
How: Face a wall, step one foot back, keep back heel down, lean into the wall with back leg straight.
Watch for: Back heel stays on the ground. Don't bounce.
▶ Watch demo on YouTubeWhy: Stretches the deeper calf muscle below the gastrocnemius.
How: Same wall position but bend the back knee while keeping heel down. You'll feel it lower in the calf.
Watch for: Keep heel grounded. The bend is small.
▶ Watch demo on YouTubeWhy: Mobilizes the ankle joint and loosens tight calf tissue.
How: Sit or stand on one leg. Draw slow circles with the foot, full range of motion. 10 clockwise, 10 counter-clockwise. Switch.
Watch for: Slow and controlled. Make the circles as large as comfortable.
▶ Watch demo on YouTubeWhy: Stretches calves, hamstrings, and decompresses spine.
How: From hands and knees, tuck toes, lift hips high. Push chest gently toward thighs. Pedal the feet alternately.
Watch for: Bend knees if hamstrings are tight. Focus on pressing heels toward the floor.
▶ Watch demo on YouTubeWhy: Strengthens ankle stabilizers and trains proprioception.
How: Stand on one foot, eyes forward. If easy, try eyes closed for 10s.
Watch for: Use a wall for fingertip support if needed. Don't lock the standing knee.
▶ Watch demo on YouTubeWhy: Gentle eccentric load builds calf resilience and aids recovery.
How: Stand on a step edge with both feet. Rise up on toes with both feet, then lower slowly on one foot only (3 seconds down).
Watch for: The lowering phase is the work — go slow (3 full seconds). Stop if sharp pain.
▶ Watch demo on YouTubeWhy: Activates glutes to reduce calf overcompensation during running.
How: On your back, knees bent, feet flat. Squeeze glutes, lift hips. Hold 2s. Lower.
Watch for: Drive through heels, not toes — this takes load off the calves.
▶ Watch demo on YouTubeTap to download, then upload to Garmin Connect → Calendar → "+" → Import workout. Drag onto the matching date and it'll sync to your watch.