they are great to do after running to unwind you or a s a seperate session. However if on eof the areas feels tight please stretch gently before you run once warmed up.
Firstly, the plank and the bridge are exercises, not stretches, to be performed as part of your conditioning circuit. Do not stretch off, cool down and then adopt the plank position! (Same applies for backwards walking, warm up exercise not cool down).
Secondly, ref: assisted stretching. If you are aiding a quad stretch push down on the base of the thigh, not on the knee. Pushing on joints for a stretch is a contraindication. A good way of increasing the quad stretch is lying face down, pulling your foot up to your glutes, whilst pushing your hip into the floor, maintaining a natural posture. Try to stretch one muscle group at a time to get fuller flexibility.
I find pilates is great for general stretching, core strength and also getting rid of a hangover. Foam rolling works very well also (but nort as good for hangover).
Comments
Hi folks,
Will see what I can do - the exercises come from Sarah's book so I'll need to get them from the publishers.
We'll do our best!
Alice
Hi
Are these stretches for before running or after running? Or both?
Thanks
Saffers
Hi Saffers,
they are great to do after running to unwind you or a s a seperate session. However if on eof the areas feels tight please stretch gently before you run once warmed up.
Hope that helps
Sarah
Hi guys,
Firstly, the plank and the bridge are exercises, not stretches, to be performed as part of your conditioning circuit. Do not stretch off, cool down and then adopt the plank position! (Same applies for backwards walking, warm up exercise not cool down).
Secondly, ref: assisted stretching. If you are aiding a quad stretch push down on the base of the thigh, not on the knee. Pushing on joints for a stretch is a contraindication. A good way of increasing the quad stretch is lying face down, pulling your foot up to your glutes, whilst pushing your hip into the floor, maintaining a natural posture. Try to stretch one muscle group at a time to get fuller flexibility.
Carl, it is a strange article when 3 out of the 5 injury beating stretches aren't stretches at all.
the bridge and the plank are standard yoga poses:
here are some pics:
http://www.yogajournal.com/poses/472
http://www.yogajournal.com/poses/470
Quick video of Thomas stretch from a newbie:
http://www.youtube.com/watch?v=jmGayCLyIC0
Hope this helps...
That made me laugh fimakzee! I think I'll leave the Thomas Stretch well alone until visual guidance is available.
Cheers.