So, runners typically have terrible posture. Runners and everyone else in the world who isn’t a professional ballerina or a yogi. Yeah, so pretty much 99.9% of the world, right? We’re all together on this one! Here are two exercise that are super-helpful with maintaining good posture and helping to keep from putting stress on your lower back. Just do it!
(Three cheers for Tampa, a very cheerful fitness model :))
The ultimate upper back exercises to strengthen your traps, rhomboids and lats. It’s also great for shoulder alignment, as all of these muscles keep your shoulders from hunching forward, a la a certain hairy primate ancestor.
-Lie flat on your stomach (on a bench, the floor or a physio ball). Hold light weights (2-5 pounders) in each hand, palms facing downward. Position your hands so that they are just south of your shoulders.
-Keeping your arms straight, swing both arms towards your hips. Bring them back up towards your shoulders, but never above your shoulders. Always aim for your shoulders to draw away from your ears. Repeat for 1 minute 3 times.
#2. Deep Push-Ups
Most of us cannot do too many deep push-ups properly on our toes, unless you are a military person, which I am not. You might think, “push-ups work the chest, how could that help with posture?” Well, it’s the extension we’re focusing on here, not the flexion. By getting low, you stretch out the chest muscles and improve your posture along the way!
-Slowly lower your body towards the ground and have your chest touch the ground, not your belly. Look slightly forward at all times so as to maintain a straight back. Do 3 sets of however many you can do until your arms shake and you can no longer push up. Usually, that’s about 10-15 for someone who works out. 3-5 for someone who is new to the sport.
Keep working on that posture, friends! Good posture during the day turns into good posture when you run. Good posture when you run means no back-aches after or during your run. No back-aches during your run means no straining the back and “pulling” it. All good things, right? Right.
Be strong. Get your weight training in. Rock it out.
Now go out and run!