Avoid mucel shortening with these simple yoga exercises
Have you ever noticed runners whose running style seems a bit stiff? Often this is due to muscle shortening.
Muscle shortening is the reduced extensibility of a muscle. In this case, the affected muscle is shorter at rest than is normally the case. With increasing age and especially when muscles are growing, i.e. with regular running training, muscle shortening is imminent. This can have a negative effect on joints and the entire musculoskeletal system.
Yoga exercises not only prevent muscle shortening, but can also reduce it. That's why yoga should be integrated into the program of every good running workout. Three times a week is enough. In our series on healthier running, here are three extremely effective yoga exercises:
1. DOWNWARD FACING DOG (ADHO MUKHA SVANASANA)
Probably the most famous yoga exercise, this pose stretches your arms, back and legs, as well as feet and Achilles tendon. This pose is not only extremely restorative, but also improves blood circulation throughout the body, as the head is located below the heart.
This is how it is done:
With this pose, it's important that you don't hyperextend your legs. Keep your back straight and make sure that you lift your pelvis well. At the beginning you can also keep your knees slightly bent. To stretch your calf and hamstring muscles later, first bend one knee and then the other. Your arms should always remain straight with your biceps pointing up. This is how you feel your way through the weeks.
2. TRIANGLE POSE (TRIKONASANA)
Triangle pose stretches the hips, groin, hamstrings, muscles around the knees, calves, ankles, shoulders, chest and spine. It also strengthens the abdominal muscles, back, legs, knees and ankles. This pose includes a slight twist that strengthens the spine. This pose is great for runners as it stretches the groins and hamstrings and improves balance by strengthening and stretching the ankles.
How to do it:
Stand with legs straight, feet slightly wider than hip-width apart (but not too wide). Raise your arms so that they are parallel to the floor at shoulder height. Stretch your body to one side as if someone were pulling on your hand. Your back should remain as straight as possible with your hips facing forward. Extend your arm down as far as possible, making sure your weight is evenly distributed on both legs (the back foot should not leave the floor). The goal is for your hand to touch the floor, At the beginning you can also place your hand on your shin. Make sure that your shoulders are one on top of the other (as if you were leaning against a wall behind you). Direct your gaze to the ceiling.
3. STANDING FORWARD BEND (UTTANASANA)
This pose is great for stretching the calves, hips and hamstrings and helps strengthen the quadriceps and knees. It is important for everyone to have loose and flexible hamstrings. Tight hamstrings are likely the cause of back pain and tension, which can then carry over to problems in the knees and hips.
How to do it:
Stand with your feet hip-width apart and bend forward over your knees. Shift your weight to your legs. If you keep your knees slightly bent, you can really relax your upper body.
We hope you have fun with these exercises. They will definitely improve your running health. Soon we will introduce you to more exercises that you can incorporate into your training program. Because running is only secondarily about performance, the primary focus is on health.