I’ve been seeing a physical therapist for over a month now, and I’m doing the following core strengthening exercises. If you are still injury-free, count yourself lucky and learn from my mistakes. Integrate these exercises into your routine to avoid having your running career (not that I had one haha) halted by injury.
|Pelvic Tilt ©Health.com|
Knee to Chest. Again, lie on your back with your legs stretched out. Interlink your hands under your thigh and pull it towards you. Make sure that the other leg remains flat on the floor. Maintain pose for 10 seconds. Lower it and do the same with the other leg. Repeat 3 times. Then bring both knees—one at a time—to your chest for 10 seconds. Lower one knee at a time, and do 3 reps.
Hamstring Stretch. Lie on your back with your legs stretched out. Using a towel, pull one leg up and straighten it, with the bottom of the foot facing the ceiling. Pull down on the towel to bring your leg as close to your chest as possible, keeping it straight, until you feel the stretch in the back of your thigh. Hold for 30 seconds. Bring it down slowly and do the same with the other leg. Repeat 3 times.
|The Plank. ©Eastbaytrainer.com|
|Side plank. ©Mensfitness.co.uk|