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Mobility And Stability Moves For 4 Key Parts Of Your Body

Restrictions in this area limit power transfer between the torso and hips while running. You want the rotational force of the upper body to create power by having the arms follow the torso, not pump by themselves.

ASSESMENT:

ts1

While lying on your side, bring your knees up to a 90-degree angle. With a straight arm, roll to your opposite side and try to touch your shoulder to the floor without your legs moving. Repeat on both sides.

FAILURE: 

If you can’t get your shoulder on the ground or your top knee moves while rotating, these are both indicators that you need to work on your thoracic and shoulder mobility.

MOBILITY:

ts2

Place 2 balls on the ground next to each other. Lie down on top of them, placing your spine between them at the level of your shoulder blades. Lift your hips into a bridge position, driving pressure into the balls. With your arms by your side and thumbs up, raise your arms overhead until you touch the ground. Find 4 tender spots in the thoracic region and repeat 8 times on each area.

STABILITY:

ts3

Bring one leg up against a wall and sink into a standing-lunge position. In one seamless motion, push your heel into the wall while squeezing that glute as you drive forward rotating your upper body in the opposite direction. This mimics the running stride and encourages glute activation while teaching the upper and lower body to work together. Repeat 10 times each side.

More Form Fixes
This “Big 4” program from Acumobility is part of a larger Acu-Running System with videos and instruction—including the six most common running-form failures—that are available for free in partnership with the running shoe brand Topo Athletic at topoathletic.com/acu-running.

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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.