Band Walking - Feel the burn!!!

Purpose of Band Walking

 

This is a fantastic way to (improve/enhance) hip stability, strengthen the hip abductors (especially the glute medius) and also improve stability of the knee joint.
I would include tube walking as part of your warm up. The reason for this is because tube walking engages many of our deep muscles that are involved in stabilization of the pelvis. The majority of the time when training we are not actually firing up the correct muscles. The benefits of doing the band walking will improve your overall body mechanics and enhance your flexibility during your training session.

                                              How to band walk

Strengthens: glutes, core, abductors

• First you need to find the right strength resistence band
• The band colours represent different resistences. Yellow (easy) Red (moderate) Green (hard) Blue (hardest)
• Most people start with the green and then progress
• Place the band just above your ankle and place it around both legs
• Bands need to be taught
• Ensure your feet are shoulder width apart and toes are straight ahead, knees over feet and hands on the hips
• Maintain an upright posture when performing the exercise, pull in your core and step to the side. Ensure you are bringing your feet back to shoulder width distance



 Self – myofascial release with Foam Rolling

What is Foam Rolling?

 Foam rolling is when you use your own body weight to foam roll by applying pressure to tight muscles to activate a relaxation response. It relieves painful knots within the muscles and it is said to be better than a professional massage and also a lot cheaper!!  

It is important to foam roll on a regular basis as it will help with the breaking down of scar tissue within and between muscles, improve quality of movement and reduce pain.  It will also increase blood flow and circulation to tight muscles therefore reducing muscle soreness.

Key points to remember when using the foam roller 

Roll back and forth across the painful area for about 30-60 seconds.

When foam rolling always do both sides of the body.

Spend more time over the tender spots.

It is important to remember to breath and let the muscles relax.

Try not to roll over bony areas or over joints. Stick to the tender areas.

When you have finished foam rolling it is important to stretch the area you’ve worked on.

When to foam roll

 

Foam roll Before and After your workout.

Before: foam roll before any static or dynamic stretching

After: foam rolling afterwards will help with your recovery and flexibility will be improved over time which will also improve your posture.

 

How to foam roll

Calves

 

Place the calve on top of the roller.

Place your other leg to the side.

Roll from the ankle to below the knee.

Rotate the leg in, and then out.

Hamstring

 

Place the hamstring on top of the roller.

Place your other leg to the side.

Roll from the knee to the bum.

IT Band

 

 Lie on your side and place the roller near your hip.

Place your other leg over.

Make sure your elbow is under your shoulder so you are supported.

             Then move along your outer thigh from hip to just above the side of the knee.

 Quads

 

Lie on your stomach with roller on your thigh.

Roll up and down the length of your thigh.

Adductors

 

Lie on your front with one leg bent slightly to the side, knee bent (90 degrees).

Then place the roller in the inner thigh area of the bent leg and roll the length of the inner thigh.

 

 

Glutes

  

 

Sit on the roller and place the right foot on the left thigh.

Use your hands to prop yourself up.

Then roll the body forward and back, focusing on hitting all the muscles in the bum

 

Exercise of The Month: May 2013

Single Leg Kettlebell Deadlift

Builds the glutes so they can be used when running. Most of us are hamstring dominant runners and don't use our glutes!!

Stand on your left leg with your right leg behind you and kettle bell in your right hand.

Keeping your shoulders back and your back straight, hinge forward and reach down towards the ground.

Return back up and repeat.



Running Snack of The Month - May

Peanut Butter and Banana Rice Cakes

• 1 x tsp of skippy peanut butter
• 1 x banana
• 3 x organic rice cakes

If you want to make it healthier use nut butter instead of peanut butter!!!