Consistency is Key
One of the most important things in any runner’s life is consistency. Because of our ‘start, stop’ lifestyle – rushing to the train, standing squished like sardines, then sitting in an office for hours and then rushing to our next appointment – we can sometimes neglect the ‘back-up’ work needed to sustain our training programme.
This back-up work is our daily stretching routine. When performing strengthening and lengthening exercises, it is important to find a sequence you enjoy and that will fit into your schedule. If you have a history of back pain, it’s worth visiting a good physio or osteopath, who will look at your body structure and then put together a daily programme for you specifically.
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Staying Mobile
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Staying mobile is so helpful in keeping soreness at bay. The longer we sit at a desk or in a car, the more the muscles in our body shorten and tighten.
There is a simple way to remedy this. Set an alarm clock to beep every half hour, then stop what you are doing and take a few minutes to gently walk around and stretch your back. Do some shoulder circles that will ease the tension in the upper back. It may sound inconsequential, but it really helps.
By the time you head off for your evening run, you will already have accomplished some ‘back up’ work earlier in the day.
3 Basic Back Stretches for Runners
Specific Lower Back Stretch
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Lift one knee to 45 degrees and place on a table at hip hight, keeping the standing leg straight. Lean forward from the hips, placing your hands on the table for support. You will feel the stretch in your hip joint. Hold for 1 minute. This is a great stretch to ease the tightness in your lower back. Repeat on both sides.
Specific Upper Back Stretch
Sit on a chair, leaning forward,with your knees hip width apart and feet flat on the floor. Cross your arms and place each elbow on the outside of the opposite knee. Gently push your knees away from each other. (It only needs to be a small amount.) Hold for 30 seconds. Repeat by crossing your arms over. This is such a good way to ease out the neck and shoulders as well as the upper back. These two stretches were recommended by the wonderful Physio, Reza Daneshmand. They have been and still are invaluable to my training!
Lower and Upper Back Stretch
Stand with your feet hip width apart, engaging your tummy muscles. Slowly and gently roll down to touch your toes. Start drawing your chin to chest and then vertebrae by vertebrae slowly roll down as far as you can comfortably go, and then reverse backup. This stretch feels great and eases the tension from your back and encourages flexibility.
3 Effective Stretches to Combat Back Pain
Source: https://t-tees.com
Category: WHY
