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Posture Alignment Therapy- Exercises for Running

No Exercise Should Cause Pain

Please note these are examples of exercises used to help  prepare you to run.  However due to medical conditions or alignment these may not be appropriate for you. Always perform each exercise with care and focus.  No exercise should cause pain.  If you are interesting in improving your performance in any sport please let us know. We can help!

Supine Foot Circles & Point/Flexes

Promotes proper function of the lower leg muscles and encourages stabilization of the hip joint on the same leg.

Lie on your back with one leg extended and the other leg bent and pulled up toward your chest Clasp your hands behind the bent knee

Keep the foot on the floor pointed straight up toward the ceiling and your thigh muscles tight Circle the lifted foot one way for the indicated number or repetitions, then reverse direction for the same number of reps- Make sure the knee stays absolutely still with movement coming from the ankle and not the knee

For the point/flexes, bring the toes back toward the shin to flex, then reverse the direction to point the foot forward for the indicated number of reps. Switch legs and repeat

  

Downward Dog

This exercise engages the extensor muscles of the body from head to toe. Start on your hands and knees.

- Hands directly below your shoulders, knees inline with your hips.
- Pull your toes under to grip and proceed to lift your knees off the floor into the piked position.
 - Your knees should now be straight.
- Your goal is to pull your upper body through your arms toward the floor.
- Your heels do not have to be on the floor (though this is the goal) You may need to bend your knees.

Concentrate on trying to roll your hips forward to place an arch in your low back. Tighten your thighs and hold as directed on your menu.

Static Wall Exercise

Lie on your back with your legs straight up against a wall as illustrated, hip-width apart. Get your butt as close to the wall as possible. Tighten your thighs, and point your toes back toward the floor (this may be uncomfortable, but it should never cause pain).

Try to keep your upper body relaxed. Hold this position for three to five minutes. 

Assisted Runners Stretch

Kneel down in front of a chair or table you can use to stabilize and support yourself. Place the back of your left heel to the front of the right knee. Be sure that you are up on the toes of your right foot, with bottom of the foot pointing behind you.

Keep the left foot, right knee and right foot in line with each other Keeping your hands on the chair stand up and begin bending over while rolling your hips back to place an arch into your lower back.

The heel of your right foot should now be on the ground. Tighten your thighs (quads) while relaxing your upper body. Keep your weight on the inside of each foot and keep your lower back arched.

Uddhava (David) Ramsden Egoscue Trained

Uddhava (David) Ramsden

Certified Posture Alignment Specialist by Egoscue University

You can't complain about chronic pain if you are not helping the situation. We've convinced ourselves that we're fragile and complicated, and because of that only experts can help us solve our problems. It's just not true.

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14618 Tyler Foote RD

Nevada City CA