The Hunchback of Green Lake

What?! Did you see one? 

Some days we feel like one ourselves and we often see runners around Green Lake who fit this description. Most runners are notoriously not good at stretching and if they do, it is often a hamstring and maybe if pressed, their calf muscles. We’ve had first hand experience recently and a welcome reminder about the importance of having a proper range of motion.  Believe it or not, while lower body stretching is important, we are talking about upper back and shoulder mobility. This mobility is important to all types of activities but especially running. If you spend a majority of your day hunched over your computer and phone, what simple exercise can you do to help counteract this hunching? 

The Hip Bone is connected to the...

To properly drive legs and glute recruitment for running, your body needs to work smoothly from your feet to your head. Most of us spend way too much time bent over driving, bent over a laptop or game console and glued to our phones. Over time without even knowing it, we lose mobility through the upper back, chest and shoulders. Without this mobility our bodies compensate and instead of moving through our upper back for rotation as is proper, we drive the movement to our lower back. Our lower back becomes the pivot point in activities such as running. Not only does this contribute to lower back issues but it shuts down glute recruitment. You've heard of weak glutes contributing to injury? Insufficient upper body mobility is part of the injury driving mechanism as well.

Who knew? Sadly, your low back does! Try this quick and easy mobility drill! 

Equipment:  Long Foam Roller to support your entire torso

Lie your body including your head on a foam roller. Your legs should be bent and your feet on the floor to balance.

Keeping your back flat against the foam roll, bring your arms straight up and then let them come down bent 90 degrees at the elbow. Relax and breathe to a count of five. Tuck your elbows back down to your body, bring your hands together over your chest. Repeat. 

If you don’t have a long foam roller, we have found that folding a yoga mat in half lengthwise and then rolling it up can work just fine! 

We’ve developed a short and simple Upper Back and Shoulder Mobility Routine. Look for it on your training schedules.  

Want more? Contact [email protected] and ask what we can for you!