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Hamstrings tightness has been linked to lower back pain and knee pain. If you can lie on your back with your hip at 90 degrees and your knee extended is to being straight (20 degrees short), you have achieved normal hamstring flexibility. Practical Benefits: Hamstring flexibility enable athletes to assume a more aero position on the bike. It also provides for a more efficient stride length when running. Areas of Caution: Avoid this exercise if performing it leads to lower back pain during or after the exercise.

Most athletes present with weakness of the musculature between their shoulder blades. The sizzling six exercise targets the majority of the shoulder girdle musculature. Weakness of this area has been related to "swimmer's shoulder" and other forms of impingement of the shoulder. This exercise is intended to "burn" and fatigue the muscles so attempt all six sets

The Sidelying IT Band Stretch helps to prevent IT Band Syndrome by lengthen the IT band and the musculature that attaches to it. This stretch combined with the Piriformis/IT Band Stretch provides a safe method to lengthen the muscles that are related to this syndrome. Normal is being able to lower your top thigh below midline of the body. A small stretch should be felt on the top part of the top thigh. Be careful not to side bend your back when doing this stretch. Keep the back vertical. Practical Benefits: This exercise stretches the muscles that attach to the IT band. This reduces the tension placed upon the IT band and prevents the soft tissue friction near the location where the IT band inserts into the knee. Areas of Caution: Individuals who have undergone hip replacement, hip, or back surgery should contact an appropriate medical professional before doing this stretch.

This is an excellent exercise to strength and condition the core muscles while helping to reduce the love handles. Cycling and running are sagital sports. They mostly involve you moving forward. Side Bridging focuses on those muscles that control lateral movements. Runners and cyclists usually present with strong quadriceps, calves, and other muscles that help propel forward but often have weak muscles that control side-to-side movements. By focusing on the core muscles in a lateral movement, injuries may decrease. Practical Benefits: This exercise helps to stabilize the knee in an appropriate and safe running and cycling position. In keeping the pelvis level, it helps to protect the spine from negative forces. Areas of Concern: Avoid this exercise if you experience shoulder, lower back, or knee pain during or after the exercise.

Tight quadriceps can limit your stride when running and cause subsequent lower back pain. Tight quadriceps are also linked to knee pain. A general method to assess normal quadriceps length is to pull your heel of one leg up to your buttock while standing. If your heel touches your buttocks and you experience no pain, just a mild stretch, normal has been achieved. If this range cannot be achieved, the musculature is too tight and needs more attention. Practical Benefits: This stretch improves stride length and reduces lower back stress. Areas of Caution: Avoid this stretch if you experience lower back pain during or after the exercise. Keep the back in a neutral or straight position to prevent lower back strain.

If you experience one sided lower back pain after a run, stretching the quadratus lumborum may provide relief. If the pelvis is not controlled or stabilized throughout running, it may be the result of quadratus lumborum and/or gluteus medius weakness. Weakness of these muscles can lead to one-sided lower back pain. Practical Benefits: This exercise may help to alleviate one sided, lower back pain.

Planks place a strong emphasis on the core muscles. The core muscles are those that make up the torso. They consist of the back musculature, abdominal muscles and hip musculature. The core is the foundation of the body. If proximal stability or core stability is not adequate, the muscles of the extremities will not function as effectively while running, cycling and swimming. Practical Benefits: Planks focus on the core as a whole. It is a great exercise to stimulate those muscles and to improve endurance. It improves core stabilization to enable cyclists to maintain up proper back position. Areas of Concern: Avoid this exercise if you experience shoulder pain and back pain while and/or after performing it.

The piriformis assist with turning your foot out. If the piriformis is weak, injuries can occur throughout the lower kinetic chain (lower back, hips, knees, ankles, and feet). In addition, if a biomechanical issue is present (e.g. knock-kneed, excessive pronation of the foot and ankle, lumbar fault, etc.), the piriformis becomes injured and overused leading to piriformis syndrome. A general term for these symptoms is sciatica. Those affected may experience numbness or tingling down one leg. Stretching is very important to maintain the proper length of this muscle so the sciatic nerve doesnt get squeezed. The normal for this stretch is being able to pull the thigh of the opposite leg being stretched up to 90 degrees in relation to your torso. Practical Benefits: This stretch lengthens the piriformis and helps to prevent the sciatic nerve from being constricted.

The piriformis muscle is related to piriformis syndrome and the resultant sciatica-like symptoms. A tight iliotibial (IT) band can cause outside knee pain. IT band syndrome is especially noticeable when running downhill. There are many reasons why IT band syndrome develops. It may be due to training errors, biomechanical issues, and/or tightness of the muscles of the hip and IT band. In actually, it is difficult to stretch the IT band because it is an extremely tight fibrous structure. It is much like a large ligament. Stretching affects the muscles that attach to it. In order to appropriately lengthen the IT band, soft tissue mobilization (a type of therapeutic massage) and foam roller exercises may be required. A physical therapist evaluation and treatment are typically indicated to resolve this issue if it persists. The normal for this stretch is being able to pull your knee across midline 30 degrees. This is difficult to measure; therefore, use your shoulder opposite of the knee being pulled as a ...

Performing Openbooks will enhance the joint mobility of the spine. The mobility of the spine plays a crucial role in ensuring equal and efficient stride length when running. Openbooks focus on the rotation of the spine. When running, your torso needs to rotate equally to a certain degree. If asymmetry is present in the spines range of motion, the structures of the lower kinetic chain (lower back, hips, knees, ankles, and feet) must compensate. If the compensation is too great or the body cannot compensate for the movement dysfunction, an injury may occur. Practical Benefits: Even rotation of the spine when running allows for a more efficient stride length. Areas of Caution: Avoid this range of motion exercise if you experience lower back or shoulder pain while or after doing the exercise.

Endurance sports, such as running, cycling and triathlons, are a full body sports. The neck musculature must be protected and considered. These stretches focus on the most commonly involved musculature. Areas of Caution: Be sure not to pull your head when using your arms but instead guide your head.

Running and cycling are sagital activities. Sagital activities refer to activities that involve moving forward. Other activites, such as basketball and soccer, are lateral activities. As a result of focusing exclusively on a sagital activities, those muscles that control the body while moving laterally become weak and could lead to injuries in the future. Adding a weighted rotation of the trunk places more focus on the core musculature and tests your balance. When running on and off road trails, the trunk musculature must react to control the spine. Practical Benefits: Lunges provide for increased musculature of the thighs which lead to an increase in power and decrease in energy expenditure. An increase in thigh musculature leads to greater knee stabilization. The trunk rotation works the core muscles. Areas of Caution: Avoid this exercise if you experience lower back or knee pain during or after the exercise.

Inch worms are great for improving hamstrings flexibility and focusing the core musculature. Hamstrings tightness has been linked to lower back pain and knee pain. Practical Benefits: Hamstring flexibility enable athletes to assume a more aero position on the bike. It also provides for a more efficient stride length when running. Core strength is crucial throughout all sports and everyday activities. Strong core muscles support and protect the spine. They also plays an important role in controlling the lower kinetic chain. Its your foundation. Areas of Caution: Those who have shoulder injuries may want to avoid the inch worm if discomfort is felt during or after the exercise.

This is an excellent exercise to strength and condition the core muscles while helping to reduce the love handles. Cycling and running are sagital sports. They mostly involve you moving forward. Side Bridging focuses on those muscles that control lateral movements. Runners and cyclists usually present with strong quadriceps, calves, and other muscles that help propel forward but often have weak muscles that control side-to-side movements. By focusing on the core muscles in a lateral movement, injuries may decrease. Practical Benefits: This exercise helps to stabilize the knee in an appropriate and safe running and cycling position. In keeping the pelvis level, it helps to protect the spine from negative forces. Areas of Concern: Avoid this exercise if you experience shoulder, lower back, or knee pain during or after the exercise.

The hip flexors are crucial to ensure a proper stride length when running. If the hip flexors are too tight, the stride length is limited and increased stress is placed upon the lumbar spine. A general method to assess normal hip flexor length is to lie supine (on your back) on a table or bed with one leg hanging off the edge. The knee of the hanging leg is bent to 90 degrees. In this position, you should not feel a stretch of the front thigh. If you do, the musculature is too tight and needs more attention. Practical Benefits: This stretch improves stride length and reduces lower back stress. Areas of Caution: Avoid this stretch if you experience lower back pain during or after the exercise. Keep the back in a neutral or straight position to prevent lower back strain.

Balance lunges are an excellent advancement of lthe basic lunge. They simultaneously initiate both the core muscle groups and the muscles groups involved in the lower kinetic chain. Practical Benefits: Every time you stride while running or push explosively down on the pedal of the bicycle, your thigh musculature must explode with power as the core musculature works to balance the hips and spine. Areas of Cautions: Avoid this exercise if you experience knee or lower back pain during or after the exercise. Correct form (knee does not extend beyond the toe) will help you perform it safely.

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