Technique to test hamstring flexibility

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Running for long distances, such as a marathon, is not simple on your body. It places high needs on every one of its resources– more so, on your legs. Runner’s knee, tightness in the hamstring, shin splits and reduced pain in the back are some of the common problems of joggers. Fortunately is that yoga exercise can help in each of them.

Runner’s knee

The primary problem of those with distance runner’s knee is pain in the center of the knee, simply behind the knee cap. Pain usually gets worse while getting up from a squatting position, climbing and, of course, running. Jogger’s knee prevails in ladies and in those with flat feet. Reinforcing the quadriceps, while avoiding excess pressure on the afflicted knee till symptoms decrease, works finest for this condition.

Chair pose: Standing with your feet together, raise your arms up to the shoulder level. Then, flex the knees, reducing yourself till you’re at a chair degree. Do not copulate down. Repeat this up-down movement a number of times, keeping your back straight.

Single leg raising: Lie on the mat. Keep the left leg bent at the knee. Keep the right leg right, knee extended totally and raise to 45 degrees. Alternately, you can put a rolled towel below the right knee and press the knee on the towel. Hold for 10 breaths and launch. Repeat this contraction and relaxation movement a number of times with both the legs.

Hamstring tightness

Hamstrings are the muscles on the back of your legs, behind the knees. To examine if you’ve tight hamstrings, lie on a flat surface and raise the leg, keeping the knee directly. Great hamstring flexibility should allow you to raise the leg to a right angle. Anything below 80 degrees shows hamstring tightness. Launching tight hamstrings goes together with launching tight hip flexors. You cannot work on one while overlooking the other as they’re co-dependant.

Head-to-knee pose

Head-to-knee pose

Head-to-knee pose: Sit with your legs stretched out and feet together. Flex the right knee and place the sole of the right foot pushed against the left thigh. Lift both the hands up, and flexing from the waist, take the hands to the right foot and forehead near to the right knee. Without bending the knees, reach the hands forward to circle the fingers around the foot.

Cobbler’s pose: Sit with your back straight and lined up with the neck. Flex the knees and bring the soles of the feet to touch each other. Clasp the ankles and draw the feet to the groin, all the while keeping your back straight. Keep pulling your feet better, till the heels almost touch the groin. Stay in this position for 10 breaths.

Shin splints

This is the sharp pain you experience in the shin location, generally experienced by runners. Anything from running on unacceptable area, improper footwear, or over-training could be the root cause behind the discomfort. What works finest in case of shin splints is rest. The below poses assist avoid shin splints and quicken recovery.

Mountain pose: Stand with your feet together. Lift the heels up and move the weight on to the toes. Keep the back straight.

Inverted pose: Lie on the mat with the hands by the side of the body, palms facing up. Raise both the upper hands together, keeping the knees directly, and gradually lift the buttocks off the mat. Place the palms on the mid back as you move your weight to the upper back. Keep the legs right. This is a mild type of inversion and can even be finished with the legs facing a wall. Lie close to the wall with the back flat on the mat while you keep your legs supported on the wall.

Low back pain

For runners, it’s very important to first ascertain if running is triggering the pain in the back or just intensifying it. If the back pain does not intensify after running, it could be due to inadequate posture or weak abdominal muscles. Running-related back pain is usually due to tight hamstrings and bad running kind.

Bridge pose: Lie on the mat with the knees bent and hands by the side. Lift the pelvis and lesser pull back from the flooring, and bring the thighs in line with the upper body. Hold for a couple of breaths and to release, slowly take the
back down.

Supine spinal twist: Lie on the mat, bend the right knee and draw it up to the chest. Cross the right knee over the left and location it on the flooring on the left side. You might even correct the right knee. Keep the left knee bent. To include variation, stretch both the legs right out to the left side while looking towards the right.

Include yoga in your running schedule even if you do not have any of the above concerns. Surya namaskar and the warrior collection of positions helps runners build stamina, endurance and will power.