Post workout static stretch for runners

Hi guys, here are some of my favourite post workout stretches i do, no matter i run for 2km or 10km. Rhese type of stretches i called static stretch. These are my recommendations and is not compulsary due to a lot of variations.

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Quadriceps stretch. Image shown above is to loosen up the quad muscle by pulling your leg backward towards the hamstring. I hold this stretch for 20 seconds alternately. I make sure i keep my body balance or else this stretch is not complete.

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Hamstring stretch. This is my favourite variation of hamstring stretch because it is simple that i just open and straighten my legs, bending my body forward and hold my calf. I do this stretch for 20 seconds on both sides as well. Besides hamstring, this workout also will stretch my back muscles.

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Calf stretch. This will be my thirth stretch that I put both of my arms pushing against the wall, bend my front leg and straighten my back leg. In order to do this correctly, put all weight on the back leg so that I can really feel that my calf is stretched. I do this workout for 20 counts as well.

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lower back stretch. This will be my last stretch that I put both of my arms on the back of my hip, putting all the weight onmy upper body to push backward. Many people overlook this stretch because it is not consider lower body movement, but we need to remember that our lower back actually support both upperbody amd lower body during running. Without proper core strength, we cannot prolong our workout.