Know Your Meme
stretching -these stretches are for running -stretch before and after your run -hold each stretch for 12 seconds (unless otherwise specified) neck an exception to 12 second holds *alternate forward and back every3 seconds for a combined total of 12 seconds repeat side-to-side shoulders back hips to the floor pinch shoulder blades arch your back look up for dat feel elbows pressing down on knees lean forward hamstrings sitting or standing quadriceps calves the further you lean forward the bigger the stretch ankles an exception to 12 sec holds sitting or standing rotate each clockwise and counter clockwise do 12 rotations of each (24/foot - 48 total)

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Know Your Meme

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