Written by: Kris Fondran
“Oh, my aching back! “
If that is something that you think to yourself as you make your way through a long skate then you will want to keep reading.
If your back hurts while skating or in general, it is likely that there are issues with flexibility and strength in the hips, hamstrings, and abdomen. These body parts are all connected and when one is comprised due to inflexibility, weakness or injury, the others are most likely affected.
While there are quite a few yoga postures and movements that can reduce back pain by increasing mobility in the hamstrings and strength in the abdomen, for now let’s keep the focus only on the hips.
Shortened hip muscles lead to alignment issues in the spine, poor posture, and eventually to chronic low back pain. Keeping your hip muscles long and supple by performing hip flexibility exercises at least three times per week will contribute positively to the overall health of the spine and help to keep your back pain free through a long skate like the inline marathon!
Half Butterfly
(View pictures at the top of the page for an example)
Description
Modifications: As the hamstrings, hips and back loosen, the foot may be place on the thigh to increase the range of motion.
Full Butterfly
(View pictures at the bottom of the page for an example)
Description
Taking the time to prepare the hips prior to skating with these simple movements can help to alleviate some of the muscle pain and fatigue that is felt during a long skate. Don’t have time to for a warm-up before you skate? Then consider doing these movements as a cool down.
Look for these kinds of joint mobility movements as well as other yoga related postures at the Skate & Fitness Expo during my “Bend Your Knees & Breath” session.
See you soon!
“Oh, my aching back! “
If that is something that you think to yourself as you make your way through a long skate then you will want to keep reading.
If your back hurts while skating or in general, it is likely that there are issues with flexibility and strength in the hips, hamstrings, and abdomen. These body parts are all connected and when one is comprised due to inflexibility, weakness or injury, the others are most likely affected.
While there are quite a few yoga postures and movements that can reduce back pain by increasing mobility in the hamstrings and strength in the abdomen, for now let’s keep the focus only on the hips.
Shortened hip muscles lead to alignment issues in the spine, poor posture, and eventually to chronic low back pain. Keeping your hip muscles long and supple by performing hip flexibility exercises at least three times per week will contribute positively to the overall health of the spine and help to keep your back pain free through a long skate like the inline marathon!
Half Butterfly
(View pictures at the top of the page for an example)
Description
- Begin in Seated Base Position (Pic 1)
- Bend one leg and place the foot on the inside of the opposite thigh. (Pic 2)
- Using the same hand as the knee that is bent. The other hand rests gently on the passive leg. This is the starting position.
- On an inhalation, gently move the knee up towards the chest. On the exhalation, gently push the knee down toward the ground. (Pic 2 & Pic 3)
- The trunk should remain still.
- Do not force this movement in any way.
- Repeat 20-50 times on each side.
Modifications: As the hamstrings, hips and back loosen, the foot may be place on the thigh to increase the range of motion.
Full Butterfly
(View pictures at the bottom of the page for an example)
Description
- Begin with the legs outstretched in the Seated Base Position
- Place the soles of the feet together. The feet should be far enough away from the body so that the back is straight. Depending on flexibility, the hands can be place on the angles or calves. This is the starting position. (Pic 1)
- On an inhalation, allow the knees to move upward. On the exhalation, gently push the knees down with the elbows.(Pic 2)
- The trunk can stay upright or can move forward keeping the back straight. Think of bending at the hips, not at the waist. (Pic 3)
- The movement should not be forced in any way.
- Repeat 5-10 times. The final position can also be held for multiple breaths.
- When finished, bring the knees to the chest to realign the knees before straightening them back into the seated base position.
Taking the time to prepare the hips prior to skating with these simple movements can help to alleviate some of the muscle pain and fatigue that is felt during a long skate. Don’t have time to for a warm-up before you skate? Then consider doing these movements as a cool down.
Look for these kinds of joint mobility movements as well as other yoga related postures at the Skate & Fitness Expo during my “Bend Your Knees & Breath” session.
See you soon!