The wallslide with the ball ties together some of the other exercises already introduced. The runner will learn to move through their hips while the back stays straight. The is a key element of low back health: always bend from the hips and knees versus the back. This exercise targets glute and quad muslces, as well as encouraging control of movement patterns.
Place the ball against wall and lean against it. The ball should be between the shoulder blades. Braces stomach muscles, bend at hips and lower down to approximately 85 degrees of knee bend. Pause, and slowly raise back to the top. Emphasize the lowering portion of the exercise as it teaches many muscles to be active and controlling as the musccles get longer. The type of contraction that occurs when a muscles contracts as it gets longer is call a eccentric contraction.
Repeat 15x. This exercise can be done with a theraband around the knee. The strength of the theraband wants to pull the knees together. It is required of the participant to contract against the band, thereby engaging the hip external rotators. This is a very function exercise because the feet are on the ground, aka closed chain, and you move in a very functional motion- a squat. Use this exercise to get strong, AND, more importantly, also change a movement pattern. It is possible to be strong and have crummy movement patterns. We are trying to avoid that by engaging in exercises like this. Enjoy!
Thanks for the great presentation at DC marathon expo on Friday. You provided the education and practical excercises I have been looking for to help heal and prevent IT Band injuries. Your presentation was worth the price I paid for the 1/2 marathon alone. I have one question about these excercises. How often do you recommend doiing them, 2-3 times per week?
ReplyDeleteThanks,
Keven
Falls Church, VA