Having a strong core and flexible muscles helps you to run more efficiently and to avoid injuries. This Sit Up and Stretch! series of exercises from Carolyn provides some more ideas in order to keep your exercise programme varied, something new each month. So here we go.
Specific v general stretching?
Various trips to see my own physio who specialises in sports injuries, reminded me to tell you that all the stretches demonstrated in the newsletter are general stretches to maintain good posture and flexibility. However, all of us know that running causes some niggles that will not go away with general stretching. If you have a persistent problem, do seek advice from a specialist, who will give you individual exercises for your own specific problem.
Why the Sit Up….?
Building up your core cranks up the power.
and looks good!But beware – Danger!!! – subcutaneous belly fat lies above the abdominal muscles, determined to hide your washboard six-pack stomach. And EVERYONE is at risk…… But do remember that a runner needs fuel and recovery, so each of us must find the balance that works best. It’s not a sin to eat, and personally I’m still enjoying my Easter Eggs!
The exercise: Sit up – Rowing boats
 |
Start in a V sit position, with your hands on or by your knees. It is easier to start in sitting than lying.
Roll down, until your upper back contacts the floor, with your legs out straight. Keep your arms ahead of you to help you balance. Then sit back up. Try to roll your back rather than move with a solid trunk. Repeat 30 times.
|
The stretch – piriformis and thoracic spine
 |
Sit on your bottom, legs out straight. Cross one leg over the other, placing your foot by the outside of your other knee. Place the same side hand behind you on the floor. Place the opposite hand on opposite bent knee.
Leading with your head, and using the leverage of your knee, rotate your body as far as you can, feeling the stretch in your hip and thoracic spine. Hold still for 30 seconds, then repeat on the other side.
|
Thank you Carolyn.