Many of us wonder what we should do before we go out for a jog or a run. Shall we do stretching and if so how much. Shall we just go any run without the need to do pre-run exercises. Now the author of the book ChiRunning said this in his book:
" I've never been very big on stretching before runs, out of a healthy fear of pulling a muscle. There is really no need to stretch your muscles if you start off very slowly and warm up your muscles for the first ten minutes of each run.
Do this set of Body Looseners before you head out the door. I call them "looseners" rather than "stretches" because they're meant to loosen your joints, not stretch your muscles.
They actually warm-up exercises, but if you do them religiously before you run, they will work wonders on the fluidity of your stride. If your joints are open and loose, your chi flows through your body unhindered.
Also, your muscles don't have to work as hard to flex joints that are loose. One of my longtime students has gotten so much benefit from these exercises that she now refuses to run unless she's done her Looseners first."
This set of exercises is designed to loosen the main joint systems of the body, which are:
• Ankles
• Knees
• Hips
• Sacrum
• Spine
• Shoulders and neck
These videos will help to illustrate the exercises.
Video 1 shows: Ankle rolls, Knee circles (rolls), and Hip circles.
Video 2 shows: Pelvic circles, Pelvic rotations, and Spine rolls
Video 3 shows: Spinal twist, shoulders and upper back, and The Grounding Stance.
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