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This document will take you through a series of hip stability exercises that can greatly benefit you as a runner and help you avoid injuries. Please do not attempt these exercises if you have not been properly instructed on how to execute them.
This document will take you through a series of hip stability exercises that can greatly benefit you as a runner and help you avoid injuries. Please do not attempt these exercises if you have not been properly instructed on how to execute them.
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Attribution Non-Commercial (BY-NC)
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This document will take you through a series of hip stability exercises that can greatly benefit you as a runner and help you avoid injuries. Please do not attempt these exercises if you have not been properly instructed on how to execute them.
Авторское право:
Attribution Non-Commercial (BY-NC)
Доступные форматы
Скачайте в формате DOCX, PDF, TXT или читайте онлайн в Scribd
www.formadocs.com • Explanation of basic ground rules of the exercise ○ Risks ○ Kegel/pelvic floor ○ Shorter ROM ○ Slow and controlled ○ Never releasing the tension • Lateral Squat ○ Kegel/ pelvic floor ○ Heel strike ○ Toes forward ○ Stay Shallow and pace yourself • Exaggerated Running Pose ○ Stay upright ○ Kegel/ pelvic floor ○ Weight on standing leg ○ Do not shift weight to back leg ○ Slow, Shallow and Controlled • Side Clams ○ No movement of back/stays vertical ○ Not releasing the tension ○ Control the “Shakiness” • Monster Squat in a Square pattern ○ Stay Shallow and pace yourself ○ Control Movement ○ Keep knees under control/no collapsing • Cool Down ○ Standing Pigeon Pose ○ Standing Hamstring Stretch ○ Standing Calf Stretch ○ Lying Hip Stretch ○ Lying Childs Pose