By David Freeze
Stretching and strengthening for the lower back
Having limited mobility in your back can negatively impact your running form. If your muscles are tight, your body won’t be able to move in its natural movement pattern, which can lead to injury. It could even restrict your ability to get a full, deep breath.
A small study published in 2017 also suggested that having limited spinal mobility could increase the energy demands of running, making you feel more tired. The study involved strapping a device that limited spinal mobility onto runners and measuring their oxygen consumption. These runners consumed a higher amount of oxygen than other subjects, suggesting their limited spinal mobility increased their energy consumption. So, it’s well worth putting some time aside to stretch to improve your running performance.
My first two weeks back to running had gone pretty well. Then I realized that I had hit a wall of sorts over this past week and couldn’t seem to go faster and in fact had some discomfort in the back. I also noticed that my breathing was more labored than it should have been. I couldn’t decide whether I needed to work on stretching or strengthening the lower back, so I talked to longtime friend and runner Pam Roseman, Doctor of Physical Therapy.
There are lots of stretches and strengthening options to consider, almost too many. I knew I had to pick out a couple to stick with, especially after overdoing it with multiple things last Friday morning. Here are my choices for this week.
To perform the Cat-Cow: Get onto your hands and knees with your knees hip-width apart. This is your starting position. Arch your back by pulling your belly button up toward your spine, letting your head drop forward to the floor with your arms out front. This is the cat portion of the stretch. Hold for 5–10 seconds. You should feel a gentle stretch in your lower back. Return to the starting position. Raise your head and let your pelvis fall forward, curving your back down toward the floor. This is the cow portion of the stretch. Hold for 5–10 seconds, then return to the starting position. Repeat the Cat-Cow 15–20 times.
To perform the Kneeling Superman: Get on your hands and knees, using a mat if necessary for comfort. Make sure your back is flat and tighten your abs. Reach one arm forward while simultaneously extending your opposite leg straight back. Hold the position and then return to the starting position to switch sides. The kneeling superman builds strength and endurance throughout the core, shoulders, hips, glutes, and hamstrings.
Pam cautioned me about doing another stretch yet, the knee to chest stretch, one which alternates the knees while pulling them to the chest as closely as possible. I will stay away from that one for now and very slowly and easily do one that I have used for almost 30 years. Bring both your knees slowly together as close to your chest as possible for 15–20 seconds. Do this 3 times, with each rep separated by 30 seconds of rest. A variant of this is my favorite stretch and I will mention it again later.
Rowan’s fastest growing race, the Butterball 5K at The Forum, is just ahead on Thanksgiving morning, Don’t miss this one, because runners and walkers can get a great start on the holiday morning with a quick 5K that begins at 8:30. Plenty of refreshments and awards will go quickly to get all participants off toward any other planned activities. All proceeds benefit the Terrie Hess House and the Prevent Child Abuse Rowan. Everyone gets a commemorative Butterball shirt!
Look for Butterball and other events ahead at www.salisburyrowanrunners.org
