Thursday, October 14, 2010

Yoga...A 10 Minute Fix for Runners!

For many of us, summer is not only a time for beaches and barbecues, but a time to pile on the mileage at our favorite running trails! One of the negative side effects many runners experience is tight hamstrings. Tight hamstrings can lead to back soreness and postural problems as tight hip flexors can pull your pelvis forward, putting stress on the lower back.

To help maintain a normal range of motion, do the following yoga routine after your run. This routine targets the hip flexors and the hamstrings and takes less than 10 minutes to complete!

1) Dancer
- Start in a classic quad stretch (right foot back)
- Then, lean forward
- Extended your left arm outward for balance
- Hold for 30 seconds and then repeat for the other side

2) Downward Facing Dog with Leg Lift
- From the downward facing dog position, lift one leg till it's inline with your upper body
- Hold for 30 seconds and then lower and repeat for the other side

3) Flipped Dog
- From the downward dog position, lift your right leg and rotate your body upside down
- Reach your right arm out
- Hold for 30 seconds, flip back, and then repeat for left leg

4) Lunge with Side Stretch
- From the downward dog, bring your right foot between your hands (forming a lunge)
- Reach your left arm overhead (right hand on your hip)
- Hold for 30 seconds and then repeat for the other side

5) Lunge with Quad Stretch
- From a low lunge position (right knee on the ground), reach right hand back and hold your foot
- Hold for 30 seconds and then repeat for the other side

6) Bow Pose
- Lie face down
- Bend your knees and bring your feet towards your glutes
- Reach both arms back and grab hold of your feet
- Hold for 30 seconds


Via: Runner's World

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