Fitness and Training

Back and Hip Exercises you need to know for Runners

A healthy back is as important to your running as fit legs. “If your back muscles aren’t strong, they’ll tend to fatigue faster, taking energy away from other muscles, and change your stride, which can lead to injury,” says Lynn Millar, Ph.D., professor of physical therapy at Andrews University in Berrien Springs, Michigan. Here’s a look at how each of your posterior muscles impacts your performance, and a few quick fixes that will help you run your best.

Key function: These muscles keep the body erect and help you rotate slightly with each running step, giving your hips and thighs more energy to push you forward. A weak lower back can put extra strain on the hamstrings, which can throw off your stride and cause injuries from the ankle to the hips, says Robert Gotlin, D.O., director of orthopedic and sports rehabilitation at Beth Israel Medical Center in New York.

Quick fix: Back extensions: Lie down, press your pelvis into the floor and lift your head, chest, shoulders, and arms. Hold for five seconds, repeat 10 times. Key function: Strong shoulders keep your upper body relaxed, work with the arms to propel you forward, and help you breathe efficiently.

“Proper spinal alignment optimizes the function of the lungs and diaphragm,” says Pilates instructor Rebekah Rotstein.

Source:  News365

In other news – Kelly Osbourne reveals she is pregnant with her first child

Kelly Osbourne has revealed that she is pregnant with her first child. The 37-year-old former reality star – who is currently dating Slipknot band member Sid Wilson, 45 – announced the happy news in an Instagram post on Thursday.

Kelly Osbourne

I know that I have been very quiet these past few months so I thought I would share with you all as to why,’ she began, before revealing. Learn more

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