Although you may not immediately think of your back when you think of running-related injuries, you would be surprised how often a weak or badly supported back is the root cause of problems you may have thought were centred elsewhere. Pain right down the legs, across the shoulders, and even headaches can come from issues in your back. Use these exercises to correct your posture, support your spine and banish back problems from your running.
SETS & REPS
Perform three sets of 10-15 repetitions. Hold the stretches twice for 20 to 30 seconds.
WALL ANGELS
Muscles used:
Back muscles, shoulders (erector spinae, deltoids)
Why do it?
If you work at a desk, the chances are that you have rounded shoulders. When your shoulders round forwards, it puts additional stress on your spine when you run, especially when you get tired. This will help you improve your posture.
Technique:
• Stand with your back against a wall or door
• Put your arms at right angles against the wall
• Ensure that your shoulders, elbows and hands are touching the wall
• Straighten and extend your arms up until your thumbs touch (or as close as you can get)