A sim­ple strength­en­ing work­out re­lieves a com­mon tight spot

Runner's World (UK) - - Body+Mind -

CON­TRARY TO POP­U­LAR BE­LIEF, stretch­ing won’t nec­es­sar­ily im­prove ham­string flex­i­bil­ity and re­store range of mo­tion. If poor align­ment is to blame, your ham­strings are al­ready in an overex­tended po­si­tion and stretch­ing can be coun­ter­pro­duc­tive, says high-per­for­mance coach Mike Robert­son. The first step in find­ing re­lief, he says, is to work to­wards achiev­ing proper pelvic po­si­tion­ing, which will al­le­vi­ate ten­sion down the back of your thighs (see p95). The sec­ond step is to strengthen your ham­strings so they can help you main­tain that good align­ment – while sit­ting, walk­ing or run­ning. Robert­son rec­om­mends the fol­low­ing two-day work­out. Do the warm-up moves to help you first achieve good pelvic po­si­tion­ing. Then do the first two strength moves on one day and the sec­ond two on an­other day. If you run two or three times per week, do these work­outs on your rest days. If you’re run­ning more reg­u­larly than that, do them af­ter you run.

Keep your back and hips in a straight line by con­tract­ing your abdominals.

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