Bridge over troubled lumbars
1 Deep core activation
Runners need to recruit the deeper abdominal layer to provide muscular support around the lower back. Lying on your back is a good starting point for this, then progress to more weight-bearing positions, adding resistance. Aim for your pelvis to be in a neutral position, not too tucked or arched. Take a breath in and as you exhale think about drawing both sides of your pelvis together, imagine tightening a zip from pubic bone to belly button or tightening a notch on a belt. You shouldn’t feel your superfi cial abdominals working here. When you have mastered this, you can progress to rotating, lifting or straightening a leg or arm, and other positions such as hands and knees.