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Mobility And Stability Moves For 4 Key Parts Of Your Body

Tightness here leads to limited hip extension and flexion while running. Your hamstrings are important for stability and recoil, and any uneven differences from leg to leg can impact rotational forces while running.

ASSESSMENT:

h1

While lying down with your low back pushed against the ground, raise one leg straight up into the air as high as you can without your low back lifting off the ground. Repeat on both sides.

FAILURE:

Your leg cannot raise at least 70 degrees and/or your low back rises off the ground while lifting the leg. This is a sign your hamstring needs mobility work.

MOBILITY:

h2

While sitting on a firm chair, place a ball under your hamstring and find 4 tender or tight areas. Maintain an upright seated posture, and apply downward pressure with your hands on your leg. Isolate each tender spot and raise your lower leg up and down as you work through the trigger points. Perform 8 reps on each area.

STABILITY:

h3

While standing with one leg planted, in one smooth motion, swing the back leg through while flexing the toes back toward your head. This is a stability drill for the posted leg and a dynamic fascial stretch for the swinging leg. Repeat 10 times on each side.

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Nicki Miller

Nicki Miller

Nicki Miller is the managing editor for Women's Running and spearheads our nutrition coverage. She’s an avid runner but also loves cycling (both on and off-road), yoga and all kinds of crazy videos to do at home. Formerly the editor of Martha’s Vineyard Magazine, Nicki started her journalism career at The Washington Post. Her first races were duathlons (run, bike, run) in her twenties with her husband, and then triathlons, completing the White Lake Half Ironman in North Carolina. Since joining Women’s Running in 2013, she’s been more focused on half marathons and trail running. Some of her proudest moments have been running the Boston Marathon (first 26.2), and becoming an RRCA certified running coach and helping others take up the sport.