2 runs · 2 mobility · ~45 min running
Why: Activates the deep neck flexors that hold your head over your shoulders instead of jutting forward.
How: Sit or stand tall. Without tilting, draw your head straight back as if making a double chin. Hold 2 seconds. Release.
Watch for: Keep your eyes level — this isn't a nod.
▶ Watch demo on YouTubeWhy: Releases the muscle that gets tight when you run with hunched shoulders.
How: Sit tall. Use your right hand to gently pull your head toward your right shoulder. Left arm relaxes down. Breathe. Switch sides.
Watch for: Light pull only. If you feel it in your neck not the side, ease off.
▶ Watch demo on YouTubeWhy: Opens the chest. Tight pecs pull your shoulders forward, which makes upper traps overwork.
How: Stand in a doorway. Place your forearm on the frame at a 90° angle. Step the same-side foot forward until you feel a stretch across the chest.
Watch for: Don't shrug. Keep the shoulder relaxed and let the chest do the opening.
▶ Watch demo on YouTubeWhy: Mobilizes the whole spine — flexion and extension — which loosens shoulders too.
How: On hands and knees. Inhale: drop the belly, lift the chest and tailbone (cow). Exhale: round the back, tuck the chin (cat). Move slowly with breath.
Watch for: Move from the spine, not the arms. Wrists stacked under shoulders.
▶ Watch demo on YouTubeWhy: Core stability without loading the neck — exactly what you need.
How: On hands and knees. Slowly extend the right arm forward and the left leg back at the same time. Hold 2s. Return. Switch sides.
Watch for: Hips stay level — don't let them rotate. Keep the back flat.
▶ Watch demo on YouTubeWhy: Tight hip flexors tilt your pelvis forward, shorten your stride, and contribute to overstriding.
How: Half-kneel: front leg at 90°, back knee on the floor (use a cushion). Tuck your tailbone, then gently shift your hips forward.
Watch for: Stretch should be in the front of the back leg's hip — not in the lower back.
▶ Watch demo on YouTubeWhy: Mobilizes the upper back so your shoulders don't have to over-rotate to compensate.
How: On hands and knees. Place right hand behind your head. Rotate the right elbow up toward the ceiling, following with your eyes. Return slowly. Switch sides.
Watch for: Hips stay still — the rotation is in the upper back only.
▶ Watch demo on YouTubeWhy: Activates the glutes — the engine of running. Weak glutes force the lower back and shoulders to compensate.
How: On your back, knees bent, feet flat. Squeeze your glutes and lift your hips until knees, hips, and shoulders form a straight line. Hold 2s. Lower.
Watch for: Drive through the heels. Don't arch the lower back at the top.
▶ Watch demo on YouTubeWhy: Spinal mobility — same as Wednesday, useful again here.
How: On hands and knees. Inhale: drop belly, lift chest. Exhale: round back, tuck chin. Move with breath.
Watch for: Slow and controlled. No rushing.
▶ Watch demo on YouTubeWhy: Opens the chest. Worth doing on both mobility days.
How: Forearm on doorframe at 90°, step through until you feel a stretch across the chest.
Watch for: Shoulder stays relaxed.
▶ 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.