When we are in Bolonga there are unfortunately no hills to hike, no mountains to climb, no slopes to ski but we need to keep in shape

 “Mens sana in corpore sano”

We love to go running.

 However since we are real mountain people we do not like at all to run around where you can be hit by cars, where you can’t breathe because there is too less oxygen so we explored Bologna to find some green grassy areas to go running…

Try some of our routes and enjoy (map is coming soon):
Parco Via Larga
Parco dei Cedri
Giardini Margherita
S. Luca

After you did all of that you might need some stretching… =)
Here some exercised that we like to do:

Stretches side of neck
Sit or stand with arms hanging loosely (imagine weights in hands) at sides
Turn head to one side, then the other
FEEL stretch at the side of neck

Variation
Sit or stand with arms hanging loosely at sides
Tilt head sideways, first one side then the other
FEEL stretch at the side of neck

Stretches back of neck
|Sit or stand with arms hanging loosely at sides
Gently tilt head forward to stretch back of neck
FEEL stretch along upper spine

Stretches side of shoulder and back of upper arm
Stand or sit and place right hand on left shoulder
With left hand, pull right elbow across chest toward left shoulder and hold
FEEL stretch from shoulder to upper arm

Quadriceps and Hip-flexors
Back straight
Stomach in
Supporting leg soft (slightly bend)
Push bend foot into your hand at the ankle – Not your toe
Use a wall or partner for balance
FEEL the stretch in the quad (hip) of your bend leg and try to move the muscle out for extra flexibility

Calf – Gastrocnemius
Step one foot a large step in front of the other
Feet parallel, pointing forward
Back heel flat on the ground
Hands on the front bend knee
Back straight and head slightly down
FEEL the stretch in the calf of the back leg

Calf stretch
Hands against wall and right leg behind left leg
Right leg straight, heel flat on the floor and foot pointed straight ahead
Lean slowly forward, bending the left leg
Switch legs
FEEL the stretch in the middle of your calf

Hip/Glute Stretch
Cross left foot over right knee
Clasp hands behind right thigh and gently pull leg towards you
Keep upper body relaxed and head on floor
Switch Legs
FEEL stretch in your Glute

Hamstring Stretch
Lie on floor with knees bent
Straighten one leg and slowly pull it towards chest, clasping the thigh, calf or ankle
Keep upper body straight and neck/head on the floor, knee can be slightly bent
Switch legs
FEEL stretch at the inside of knee

Inner Thigh Stretch
Sit on floor with feet pressed together
Keeping abs in, lean forward
FEEL a gentle stretch in inner thighs

Stretches side of hip, hamstrings
Sit on floor with right leg straight out in front
Bend left leg, cross left foot over, place outside right knee
Pull left knee across body toward opposite shoulder
Repeat on other side
FEEL stretch along the side of your hip 

Stretches back of leg and lower back
Sit on floor, legs straight out at sides
Bend left leg in at knee
Slowly bend forward from hips toward foot of straight leg until you feel slight stretch
Do no dip head forward at start of stretch
Repeat on other side
Foot of straight leg upright, ankles and toes relaxed
Use a towel if you cannot easily reach your feet
FEEL stretch along lower back and inside of knee 

Lunge Stretch
In lunge position, rest back knee on the floor
front knee at 90 degree angle (never smaller than 90°)
abs in
Gently press forward
Switch legs
FEEL stretch in the front of the leg/hip

Kneeling Hamstring Stretch
From above lunge position, move backward until leg is slightly bent
Bend forward at the hip
Switch legs
FEEL pull in the back of the leg

Knees to Chest
Lying on the floor
Clasp your hands under your knees and pull knees into chest
Press your hips to the floor
FEEL stretch in your hamstring

Knee to Chest
From above position, straighten one leg and pull the other knee into chest
Switch legs
FEEL stretch in your hip

Calf Stretch
Build with body an A form (hands and feet on floor)
Straighten both legs and press heel towards floor
Keep back flat and abs in

Variation
Straighten only left leg and press heel towards floor
Keep right leg slightly bend, back flat and abs in
FEEL stretch on inside of straight leg

Spine Twist
Lying on the floor, place right foot on the left knee
Using left straight arm and pull right knee towards the floor, twisting your spine
Hips and shoulders on the floor
Switch sides
FEEL in your gluteal muscle

Quad Stretch
Lie down on your side using elbow for balance
Using other arm, slowly pull foot towards glutes, keeping both knees together and bent knee pointing down
Switch legs.
FEEL the stretch in the quad (hip) of your bend leg

Sore muscles???
Some tips to relieve them:
Sauna (saunas in Bologna)
Hot bath
Hot shower
Stretching
Low easy jog