A blog by runners. For runners.

Stroller exercises and stretches

Stroller lunges

Over the past year, I’ve become a master at running with my BOB stroller and my dog – pushing the stroller over bumpy sidewalks and snow-packed trails. Along with the usual running and walking that I do, I’ve also started doing the following exercises and stretches with my trusty stroller to work my entire body after a run.

STROLLER LUNGES (pictured above)
These are just like basic lunges, but instead of your hands on your hips, your arms are pushing the stroller. Be mindful not to let your knees come too far over your ankles. They should stay at a 90-degree angle or less. I do 15 on each leg.

STROLLER SHOULDER STRETCH 
Stroller should stretches

This stretch feels so good after pushing the stroller for miles. It stretches into the upper back as well as the triceps. Place both hands on your stroller cross bar about a foot apart. Walk your feet hip’s width apart and directly under your hips. Lower your head between your arms and let it hang. Stay for 30 seconds to a minute.

STROLLER SQUATS
STROLLER-SQUATS

Place your hands on the cross bar of your stroller. Place your feet about 2 feet apart, feet facing forward toward your stroller. Bend your knees and lower your butt behind you. Work up to 2 sets of 10. To add an extra challenge, push your stroller forward a few feet as you lower, then draw it back toward your chest, elbows out as you straighten your legs.

SIDE STRETCH
Side stretch

Similar to the stretch you might do in your yoga class, put your stroller to right side of your body and place your right forearm on the cross bar. Step your feet together, or for extra balance, walk them hip’s width apart. Inhale your left arm to the sky, exhale, and take your left arm toward the right until you feel a stretch in the left side of your body. Stay for 30 seconds then switch sides.

STROLLER PLANK
Stroller planks

(Make sure to lock your stroller before attempting.) This may not work with older children, as their feet will be in the space that you want to put yours, but it’s worth a try. Come to all fours with your back to the stroller. Bring one foot to the stroller, then your second foot. Slowly walk your hands forward and your feet/stroller backward until you’re in a plank position. Hold plank for 30 seconds to 1 minute then remove one foot at a time. If you’re feeling extra motivated, feel free to take a few pushups in this position!

Written by Lisa Chase.

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