After a run nothing feels better than stretching out tired, overworked muscles.  Here are eight essential stretches to do after a run to target your lower back, quads, hip flexors, and hamstrings.

Tipover Tuck

Targets:  hamstrings, chest, and shoulders

Ease into this stretching routine with a gentle standing forward bend.  Interlace your hands behind you, fold forward, and come into Tipover Tuck.  After 30 or more seconds, come to stand up and release your hands.

King Pigeon

Targets:  abs and quads

Stretch the front of your body and increase flexibility in your spine with this cobra variation.  Lie on your belly and extend your arms out in front of you.  Walk them in toward your hips and bend your knees.  Remember to relax your shoulders, and if it feels comfortable, lower your head behind you, holding for 30 seconds.

Open Lizard

Targets:  hip flexors

Stretch your hip flexors and outer hips with this runner's lunge variation.  Come to a lunge position with your right knee forward.  Lower your left knee to the floor and rest your hands on the ground under your shoulders.

Slowly lower your right knee to the right, so you're resting on the outside of your right flexed foot.  Keep your arms straight, pressing your chest forward to increase the stretch.  Hold like this for 30 seconds and then repeat on the left side.

Butterfly

Targets:  hips and lower back

Sit on the ground, bend your knees and bring the soles of your feet together, coming into Butterfly Pose.  Fold forward to increase the intensity and hold for 30 seconds.

Head to Knee

Targets:  hamstrings and hips

From Butterfly, straighten your left leg and press the sole of your right foot against your left inner thigh.  Remain seated, or if you're more flexible, fold over your left leg, coming into Head to Knee, also called Hurdler.

Try to keep both shoulders parallel with the ground.  Hold for at least 30 seconds and then do this stretch with the right leg straight.

Seated Wide-Legged Straddle

Targets:  hamstrings and lower back

Straighten out both legs in a Wide-Legged Straddle position.  Either place your hands on your feet or walk them out in front of you.  Stay for 30 seconds, or longer if it feels good.

Bound Gate

Targets:  hamstring, inner thighs, and sides of the torso

Keep your left leg straight and bend your right knee, curling your toes around your right tush.  Lift your hips off the floor slightly and bring your left arm underneath, clasping around your right ankle.

Lower your hips back to the mat.  Spiral the chest toward the ceiling as you fold your torso over your left thigh.  Reach your right arm overhead and hold onto your left toes if you can.  Hold for 30 seconds and then switch sides.

Happy Baby

Targets:  lower back and hips

This relaxing pose is great to finish with.  Lie on your back, bend both knees and hold onto the outside edges of your feet.  Keeping your lower back on the ground, gently use your arms to press your knees toward the ground below your shoulders.

Hold here for at least 30 seconds, but feel free to spend a little extra time since many runners complain of lower back pain.