A strong core, gluteus, and shoulders are essential to improving running stability and preventing lower back and hip injuries. So this week, Motoki from JACO REHAB is sharing three simple and effective exercises to strengthen your upper body.
FORWARD & SIDE PLANKS
Target muscle
Abdominals, quads, glutes, arms and shoulder musculatures.
When it should be done
On rest days.
Why is important for runners
Improves stability of your trunk when running.
Common injury can be avoided with the exercise
Low back, hip, shoulder pain.
Sets/reps
230 second to a minute hold.
FORWARD PLANK WITH LEG MOVEMENTS
Target muscle
Abdominals, quads, glutes, arms, shoulder musculatures.
When it should be done
On rest days.
Why is important for runners
Challenges the trunk muscles while moving your lower limbs.
Common injury can be avoided with the exercise
Low back and hip, shoulder pain.
Sets/reps
30 second to a minute hold.
INCH WORM
Target muscle
Abdominals, quads, gluteus, hamstrings, arms, shoulder, calf musculatures.
When it should be done
On rest days.
Why is important for runners
Increases balance and stability of your trunk while improving mobility of your limbs.
Common injury can be avoided with the exercise
Low back, hip, shoulder pain, hamstrings and calf tightness,
Sets/reps
Five times or until fatigue.
Let’s get on our mats on our off days!
* exercise by: Motoki Nakamura – Jaco Rehab PT
* video by: Odeelo Dayondon