The best "all in one" exercise

For runners, the standing lunge stretch is possibly the best "all in one" stretching and strenghtening exercise. It trains both strenght endurance and balance of the entire leg musculature. At the same time, the rotation capacity of the thoracic spine is improved.

This exercise is presented by Spiraldynamik

At first glance, lunges, deep squats and upper body rotations don't have much to do with running dynamics. At a second glance, even more so! The central point is the hip articulations, the hip flexors have to gain considerable extension, and the hips should open up to the maximum. In addition, there is the crossover movement: one leg forward, upper body and arms rotate against it. Exactly these weak spots are emphasized and practiced in the runner's position.

Two minutes of this exercise every two hours can do wonders for constant sedentary workers. It is the optimal in-between exercise against the continuous sitting at home or in the office.

This is how it works

• In a standing position place both hands at the sides of the hips and let the left foot slide far back.
• Place the hands on the floor adjacent to the right foot. Keep the back leg powerfully extended, the going is stretched, the heel points vertically upwards and strives backwards.
• Now release the hands from the mat, straighten the upped body with the chest wide open and place the hands together in front of the hearth. Pay attention to the extension of the spine, with the head facing foward. Begin to inhale and turn to the right. Rib by rib the ribcage rotates from the lenght of the thoracic spine, the lumbar spine follows along. The neck stays stretched out.

Attention No. 1: In case of scoliosis, this exercise only has a corrective effect on one side. This side should be trained more intensively.

Goal: This rotation especially uses the oblique abdominal muscles. The inner hip muscle (M. iliopsoas) extends upwards through the pelvic cavity along the spine and is connected there with the most important breathing muscle, the diaphragm. Running and deep breathing are therefore closely connected. A rigid, inelastic hip flexor obstructs the oscillations of the diaphragm and makes breathing irregular and shallow. This exercise lowers the tone of the iliopsoas, strengthens the torso rotators and stabilises the centre of the body. With more strength in your core, you can run faster and more efficiently.

Our book recommendation:

Medical Yoga - TRIAS Verlag
Dr. med. Christian Larsen, Christiane Wolff, Eva Hager-Forstenlechner
https://shop.thieme.de/Medical-Yoga/9783432107677

www.spiraldynamik.com

Foto: zvg