Core Corner – Down Dog Push Up - Balanced Movement Studio

Core Corner – Down Dog Push Up

Elizabeth Towe

Share this with your friends!
Email this to someone
email
Share on Facebook
Facebook
Tweet about this on Twitter
Twitter
Share on LinkedIn
Linkedin

Hamstrings, calves and hips can become chronically tight from endurance sports. Excessive tightness can then create pulling on the pelvis that robs power and results in spine, hip, and hamstring pain. This month’s core corner gives you dynamic mobilization for these structures. It also builds core and shoulder strength while allowing you to notice and gain control of your pelvis and core when the legs are active.

Exercise 

  • Begin in push up or plank position, engage the abdominals and low back, and lengthen the neck to create a long line from the top of the head to the base of the pelvis.
  • Push your pelvis up and back, hinging at the hip joints while dropping and widening the shoulders.  
  • Pay attention to your spine and only bend the hips as far as the hamstrings allow without pulling on the pelvis and spine. You can slightly bend your knees to access a deeper fold in the hips.
  • While holding the stable position of the hips and legs, bend the arms and shoulders to lower your head toward a spot between the hands, and then push back into the stretch of the hips and hamstrings.
  • Repeat 10 times, pausing at the end of each stretch.

    Hamstrings, calves and hips can become chronically tight from endurance sports. Excessive tightness can then create pulling on the pelvis that robs power and results in spine, hip, and hamstring pain. This month’s core corner gives you dynamic mobilization for these structures. It also builds core and shoulder strength while allowing you to notice and gain control of your pelvis and core when the legs are active.

    Exercise 

    • Begin in push up or plank position, engage the abdominals and low back, and lengthen the neck to create a long line from the top of the head to the base of the pelvis.
    • Push your pelvis up and back, hinging at the hip joints while dropping and widening the shoulders.  
    • Pay attention to your spine and only bend the hips as far as the hamstrings allow without pulling on the pelvis and spine. You can slightly bend your knees to access a deeper fold in the hips.
    • While holding the stable position of the hips and legs, bend the arms and shoulders to lower your head toward a spot between the hands, and then push back into the stretch of the hips and hamstrings.
    • Repeat 10 times, pausing at the end of each stretch.

The post Core Corner – Down Dog Push Up appeared first on Endurance Magazine.
Source: Core Corner

Share this with your friends!
Email this to someone
email
Share on Facebook
Facebook
Tweet about this on Twitter
Twitter
Share on LinkedIn
Linkedin

Tags:

Balanced Movement Studio

5 out of 5 stars

richard sutherland
richard sutherland

5 out of 5 stars

posted 3 months ago

Awesome PT and guidance. Five years ago my left knee was giving out. Constant pain on my long runs. After a visit for observation and diagnosis then a month of hip stability drills and it was gone. Off to Kona this fall for the Ironman World Championship with no pain thanks to him.