STRETCH & REST CARE for the wellness warrior |
A strong foundation or “core” helps decrease your risk for injury, promotes good posture, and improves coordination and power during sports. It’ll help you walk, run, bike, row, and move better. There are 3 key exercises you can add before or after a run to help you build a strong core and turn on your hip muscles: THE BRIDGE, FRONT PLANK AND SIDE PLANK Runner’s Core Sequence BRIDGE AND MARCH: Lay on your back with feet in line with hips. Lift hips evenly off floor into a bridge position. Press hands into floor, pull belly up and in as you lift a foot a few inches off the floor. Shoulders and neck relaxed. Keep hips level as you alternate lifting one leg off floor into a table top position like you are marching. Do 5-10 reps each leg. FRONT PLANK ON ELBOWS: Press your forearms down into the floor as you lift your hips and knees off the floor until they are lined up with your spine. Slide shoulders down toward your hips. Pull belly up and in and tuck your booty. Gaze at floor slightly in front of your hands. Feet are in line with your hips. Hold 10 seconds and breathe or alternate bending knees slightly while keeping spine/hips steady. SIDE PLANK: Lay on your right side with left leg slightly in front of right leg and inner thighs squeezing together. Press down through right forearm as you lift hips off floor a few inches. Your head, shoulders, spine and hips should be lined up once you lift off floor. Place your left hand on your hip. Pull your belly up and in. Squeeze your inner thighs. Hold 10 seconds and breathe. Repeat other side. REPEAT THE ENTIRE CORE SEQUENCE 2 MORE TIMES New to these exercises? Remember to: 1. MODIFY AS NEEDED Bridge: you can start by just lifting your hips up and down and progress to foot off then to marching. Planks: you can start them on the floor with your knees down and progress to knees off. You shouldn’t begin these exercises if you are pregnant and new to them or have a recent injury. Consult your health care provider for guidance. 2. FOCUS ON FORM During all movements, you want to:
3. THE GOAL Add these 3 core exercises before or after your Running workouts 3 days a week. Overtime build your endurance to holding planks 30 seconds and 15 reps of bridge for 3 sets. Got a running or workout buddy you think would enjoy these exercises? Please share this blog post with them. Get Stronger, Run Longer! Team Core Power P.S. GO PRO TIP: Add the runner’s lunge stretch to open up, activate and reset your hips before or after your run.
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Do you stretch before or after you run? If not, is it because of time constraints or confusion over which stretches are best?
Since 53-90% of active runners get injured each year, it’s worth taking a moment to consider your running warm up and recovery routine. Running is a contact sport. It’s a series of controlled falls with rotation and the force generated on your knee and foot can be 3-12 times your body weight. Stretching with proper breathing prepares your nervous system for your next activity. If you’re going to run, you need to turn on your nervous system. If you’re going to relax, you need to calm it down. A boxer isn’t going to throw a punch in the ring without warming up on the mitts. If you run, you need to warm up your hips and prepare your legs for the contact. How you spend your day effects your play. Your connective tissue (“fascia”) takes the shape of what you do most. If you sit most of the day, your hips are going to be tight in the front (your hip flexors). Are you going from sitting in a chair most of the day to running? How long do you sit in the car before you run? What about after your typical run. Do you plop back into a chair or sofa as soon as you’re done? Tight hip flexors can cause your gluteal (buttock) muscles to not fire properly. The glutes give you power, speed and stability when running. If they aren’t working properly, the hamstrings have to work harder which can lead to hamstring injuries or cramping. Opening up the hips before you run will help turn on your gluteal muscles as well as improve your posture, speed and stride. If you run/jog typically on flat surface long distance (versus a sprinter), we recommend you target the hip flexors (front of hip) before and after you run. The runner’s lunge stretch will help activate, open up and reset your hips. In the video, Ender shows you how simple it is to modify it before and after you run. When stretching always:
Runner’s stretch sequence (shown in the video):
PRO TIP: Stretch with a 2 to 1 ratio- start and end stretching on your tight side to give those areas a little more attention and create more balance in your body. Stretching is one of the best ways to keep your tissue healthy and elastic - bungee cord like not rope like. REMEMBER: Breath and stretch faster before you run. Breath and stretch slower after you run. Always stretch with control and good form. Never force your tissue to release. Do you stretch before or after running? If so, leave a comment and let us know your favorite stretch. Happy Stretching! Mollie & Ender |
Mollie Miller, PT
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Core Power Health & Fitness, Inc. does not provide medical advice. Consult a licensed physician prior to beginning any exercise or nutrition program.
Copyright © 2015 Core Power Health & Fitness Inc.
Core Power Health & Fitness, Inc. does not provide medical advice. Consult a licensed physician prior to beginning any exercise or nutrition program.
Copyright © 2015 Core Power Health & Fitness Inc.