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Mobility And Stability Moves For 4 Key Parts Of Your Body

Restrictions in this area affect proper pelvic rotation and hip extension in the running stride. When running, you should engage your core, keep your pelvis in a neutral position and maintain an upright body posture.



While lying on your back with one leg on the ground, bring the other leg up and rotate into a figure-4 position. One hand pulls the ankle, while the other hand pushes the knee into a 90-degree position. Repeat on both sides.


If you either can’t get into this position at all or feel a deep stretch in your hip or outer glute, then this is a good indicator that you need to do mobility work on your outer hip muscles.



While lying on your side with your top leg bent to support you, find a tender spot in the outer glute muscle near the hip (not on the bone) of the lower leg and place a ball under it. Then drive the leg up and down, applying downward pressure on the ball. Find 4 spots and repeat 8 times on each.



While in a side-plank position, lift the upper leg to a 45-degree angle. Hold for 10 seconds. Repeat 10 times. (To advance the challenge, use a flat-sided ball or stability tool under your hand.)

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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.