Friday, July 26, 2013

5k Tomorrow: Hour long foam roll and stretch today

Hey everybody!   I'm doing the Crystal City 5k tomorrow in Arlington, Virginia and I have been running a lot lately.  So today I took off from running to rest for tomorrow but I spent an hour on foam rolling, stretching, and corrective exercise.  I will repeat it again tonight with a little less corrective exercise and will repeat it again in the morning so that I feel good when the race starts tomorrow.  After doing all of this I felt great.  Here is the order with which I did everything:

Foam Roll:
Feet
Calves
Quads
IT Band
Hip Flexors
Hip Extensors
Hamstring
Glutes/Piriformis

Stretch:
Calves
Hamstring (modified hurdler)
Hamstring split down the righ left and middle
Hip flexor (knee on ground)
Quadricep Stretch (heel to butt)

Corrective exercise:
Hip bridges 20
Clam shell 10x3 on each side
Balance on one foot 30 seconds each
Balance reach forward 10 each
Balance reach side 10 each
Alternating shoulder T hugs (Stand in a split stance with one arm on wall feet toward wall, stand up right, open chest so that arms make T then close reaching the non wall hand through and under for 10 reps and over the wall hand for 10 reps)
Forward bow hamstring stretch with arms extended overhead to hip flexor stretch lean back (In a staggered stance with one foot forward extend arms over head and lean back flexing the glute of the back leg this will stretch your hip flexor, then lean forward till your torso and arms are parallel to the floor this should stretch the front legs hamstring do for ten reps then switch stance and repeat)
One leg Romanian deadlifts (balance on one foot, bow to a T with your leg extended and hips closed) 10 on each leg


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