I’ve been part of a run club for nearly two years now and I think it’s safe to say that runners don’t stretch that often — at least, not as often as they should. I’m definitely guilty of not warming up or cooling down my body properly. At most, I do the bare minimum.

Yet incorporating more stretches doesn’t have to seem daunting at all. Instead, these five moves — which we are all familiar with from our childhood gym days — are staples for any athlete. Of course, their static nature lends better to cool downs. Add some foam roller action in between to really work out those muscles.

Most importantly, however, is to seek help if you do strain your body or feel unhealthy pains. Addressing them as soon as you can will make a world of difference when it comes to recovery. A healthcare expert, like a chiropractor, can help you manage your pain and get you back on track.