Extra Info:

 People keep asking me what muscle I damaged in my back and I couldn't remember the name, and for good reason, it's a hard one! It's the Thoracolumbar Fascia. Basically it's a three layer muscle that connects to everything. So now I have to do extra stretches to help loosen it before my runs (which I still have to take slow... I'm running 1 minute and walking 1.5 for 1.3 miles). I've found some new stretches that I used to do in dance class and they work really well!

 These pictures aren't the best, but I was working with my computer camera and timer, so I did my best.

This stretch is a swastika stretch. It is the best stretch for my injury, it works the inside of my legs, my gluts, and lower back. 

I shift around and find the tight spots on my body.

I make sure I sink my belly button to my spine and use my abs instead of using my arms for support,

then pull my leg to the side to stretch the inside tendon.

After bringing my legs to my chest I stretch them out to a forty five degree angle, again couldn't make it work with the camera timer.

This is a good stretch for my shins and arches. I get shin splints and cramps in my arches really easy (I know, "This girl has issues!").

I never knew how stupid this looks, but it's really good for stretching my sides and lower back.

Again I sink my belly button to my spine, cross my ankles, and pump my arms. All sorts of muscles get worked here.

One last stretch before my run.

I cut in some random stretches changing it up every time I run, but these are the basic stretches that I do every time.