Running is one of the greatest physical feats and challenges we can take on. It is believed, that many common running injuries are the result of fatigue in muscles that control lateral movement. Fatigue of the muscles that extend our low-back has also been shown to correlate with an increased risk of low back injury. Here are three, simple exercises that can help with these issues.
1. Bird-Dog
Bird Dog
Extending the Right arm, and left leg, while in all fours is an excellent way to build the extensor muslces. This exercise should be held for about 10 seconds on each side, and should be performed 5 times on each side, daily
2. Side Plank
Side Plank
The side plank is the quintessential challenge for the lateral muscles of the core. This exercise should be held for 10 seconds and performed 5 times per side, daily. It is important that we alternate from side to side, with a well controlled roll from one side, to the other.
3. Side-Lying Hip Raise
Side Laying Hip Raise
This exercise is designed to build endurance in the gluteus medius, which is an essential hinge muscle between the core and lower leg. This exercise should be held for 10 seconds and performed 5 times per side, daily, especially for runners.
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