Beginner's Luck Guide For Non-Runners - Learn To Run From Scratch To An Hour In 10 Weeks by Anderson George

Author:Anderson, George [Anderson, George]
Language: eng
Format: epub, azw3
Publisher: Kinetic Books
Published: 2014-01-06T22:00:00+00:00

3D spine mobility

Your spine is a clever bit of kit and it’s worth looking after. Even a few moments spent mobilising it every day – in particular before an exercise session – can help keep it supple and doing its job with the minimum of fuss. We already talked about how stretching out the hip flexors is important thanks to the muscle attachment to the lower back, but 3D mobility will take things right the way to the top.

The spine moves in 3 planes of movement: you can bend it forwards and back, side to side, and you can rotate it left and right. And that’s pretty much the size of it when it comes to mobility as well.

Try gently rolling down, tucking your chin into your chest and then one vertebrae at a time with the knees slightly bent until you’re as low as you can comfortably go. Let gravity do the work, hang there for a few moments and then gently climb back up again, finishing the movement off with a nice big back arch stretch. Do this a couple of times before moving onto the side bends.

For these, clasp your hands together over your head and push your hips out to the right whilst you lean over to the left. You should feel a stretch down the right side of your body which you want to hold for a moment and then move to the other side. Five to 10 of these big body yawns should do the trick to mobilise the spine in this plane of movement.

Finally, stand with your feet about twice hip-width apart and rotate your whole body to one side and then the other. Feel a nice big twist rise up through your hips and back, mobilising your spine in this plane of movement after about 5 to 10 rotations to each side.

All of these mobility drills should take approximately 90 seconds, so a minuscule investment for a nice big fat return in the make-my-running-easier stakes. There is a short video on the companion website that demonstrates each of these mobilisers: www.runningbygeorge.com/beginners/mobilisers.

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