Sciatica Stretches to Strengthen Your Back

Back Flexion Stretch
The back flexion stretch stretches and strengthens muscles in the back and reduces sciatic nerve spasms. Begin by lying on your back. Bring both knees toward your chest and simultaneously bring your head towards your knee to enter a ball up position. Hold this position for eight to 10 seconds and complete eight to 12 repetitions of this stretch.
Roll-Up
This physical therapy stretch targets the lower back. To perform, lie on your back with your feet flat on the floor. Cross your arms over your chest and contract your stomach muscles, lifting your upper back off the floor. Curl your head in slightly as you lift up to feel the stretch down your spine. Do not attempt to lift your lower back off the floor. Hold this position for 10 seconds, then lower your body to return to your starting position. Repeat this exercise three times.
Piriformis Stretch Exercise
To loosen the piriformis muscle, lie on your back on a mat, knees bent, arms and palms down at your sides. Place your right ankle above your left knee and rotate the hip outward so your knee is pointing to the side. Lift your left foot off the floor and draw the knee toward your chest until you feel a stretch in your buttocks. Hold for 30 to 60 seconds or longer, breathing deeply. Visualize the muscles elongating as you relax into your stretch. Repeat, placing the left ankle over the right knee.
Hamstring Stretch
According to Ron S. Miller, physical therapist for Spine-Health.com, it is vital that you perform exercises carefully tailored to treat the cause of your sciatic pain. Performing inappropriate exercises can worsen the condition. Hamstring stretching, however, yields benefits for most sciatic issues. Tight hamstrings, located at the back of the thigh, can lead to back stress and sciatic nerve pain. Stretching your hamstrings can alleviate undo stress.
If you suffer from ongoing sciatica, Miller recommends executing the hamstring stretch while lying on your back. Raise your leg straight up toward the ceiling, and hold it in position by placing your hand behind your knee. With the bottom of your foot facing the ceiling, straighten your knee until you feel the back of your thigh stretch. Hold the position for 10 seconds, gradually working up to 30 seconds. Repeat on the opposite leg.
Low Back Stretch
Before starting any exercise program you should consult with your physician to determine treatment. If your medical provider suggests exercise, the low back stretch may help adjust your posture, improve flexibility and mobilization and heal your sciatic nerve problems. Dr. Marilyn Moffat, professor of Physical Therapy at New York University and author of "The American Physical Therapy Association Book of Body Maintenance and Repair," says that the exercise targets tight and inflexible muscles located in the lower back and buttocks. The lower back stretch helps you recover from a sciatica attack, as well as reducing the likelihood of future flare-ups.
Lie on your back with your knees bent at about a 60 degree angle and your feet flat on the floor. Tighten your tummy and keep your neck straight. Press the small of your back into the floor and inhale. Slowly draw your knees toward your chest, clasping your hands underneath your knees to help hold the position. Exhale as you stretch for 10 to 20 seconds. Release one knee at a time, and return to the start position.

4 Sciatica Stretching Exercises

Sciatica
The longest nerve in your body, the sciatic nerve runs from your spinal chord, through your pelvis and down the back of each leg. While sciatic pain often originates at the spine due to an inflamed intervertebral disc, it can also be caused by pressure against the nerve from tight muscles, a condition known as nerve entrapment syndrome. In physically active people, a small muscle called the piriformis, located deep in the buttocks, is often the culprit, trapping the sciatic nerve against the pelvic bone. Exercises that stretch tight muscles and balance muscle tension at the hip joint can relieve sciatic nerve pressure and pain.
Hamstring Strech
A hamstring stretch is recommended by Spine-Health.com to loosen the hamstring muscles. Tightness or tension in the muscles of the hamstring increases stress to the lower back and may result in compression of sciatic nerve and sciatic nerve spasms. Hamstring stretches help to alleviate the pressure on the sciatic nerve and reduce the nerve spasm. Begin by lying on your back with both legs extended in front of you. Place one hand or a towel behind the knee of your affected leg. Slowly extend your leg straight up so that the sole of your feet faces the ceiling. Continue this extension until you feel a stretch in the back of the thigh. Hold this position for 10 seconds and gradually increase it to 30 seconds. Repeat this stretch twice daily and remember to breathe while performing this stretch.
Swimming
The swimming physical therapy exercise helps to stretch the lower back and legs simultaneously. To perform, lie on your stomach with your arms extended overhead and your face looking at the floor. Lift your right arm 2 to 3 in. off the floor, then lift your straight left leg off the floor. Hold this position for one to two counts, then lower this arm and leg to the floor. While you are lowering these, lift your right leg and your left arm off the floor, similar to a position you'd be in if you were swimming. Repeat this exercise 20 times.
Supine Piriformis Stretch #1
Lie flat on your back on the floor and raise the leg on the side opposite that which is affected. Place the affected leg so that is crossed over the bent knee and crosses the knee at the ankle on the affected leg. Grasp the bent leg just behind the knee and slowly pull toward the chest, so that a stretch is felt in the affected leg.
Supine Piriformis Stretch #2
Start on all fours with the foot across and under the body so that the leg with the pain is on the outside of the body. Extend the non-painful leg straight back. Keep the affected leg in the original position, move the hips back toward the floor and put all the weight on the forearms. You should feel a deep stretch on the affected leg. Hold for 20 to 30 seconds. Return to starting position and repeat for a total of three stretches.

5 Sciatica Nerve Tension Relieving Exercises

Lower Back Stretch
Muscle tension in the lower back can apply pressure to the sciatic nerve resulting in sciatic nerve spasms and the associated pain and discomfort. Stretching muscles in the lower back is recommended by The New York Times to allieviate the pressure the sciatic nerve and reduce the nerve spasm. Begin this exercise by lying on your back. Bring both legs together and bend your knees. Place both arms at the side of your body and slowly roll your knees to one side of the your body. Hold this position for 20 seconds and repeat this stretch on the other side of your body.
Backward Bend
When you experience sciatic nerve pain, sitting forward is likely to cause more pain because it places pressure on the nerves. To relieve this pain, a physical therapist may recommend backbend stretches to extend the spine. To begin, stand with your feet hip-width apart and place your hands on your lower back. Slowly lean back, making a "C" curve with your back. Do not stretch to the point of pain or strain, but instead to where you feel a gentle stretch in your lower back. Take deep breaths as you hold this position for 15 to 30 seconds.
Hamstring Stretches
When the hamstring muscles are tight, sciatic pain often flares up. Perform hamstring stretches to loosen the muscles and relieve stress on the sciatic nerve. Sit on the floor with your legs out straight in front of you. Stretch your arms out and reach toward your toes while keeping the legs straight. Hold for five to 10 seconds then return to starting position. Repeat three to five times.
Back and Hip Balance Exercise
To balance muscle tension on both sides of the spine and strengthen and balance hip extensor muscles, lie face-down on a mat. Extend your arms overhead and gaze at your fingertips. Extend your legs and point your toes. Inhale and lift your right arm and left leg, holding for a few seconds at the top. Exhale and slowly lower your limbs, then repeat, lifting the left arm and right leg. Perform 10 repetitions on each side. After your final repetition, lift all four limbs, assuming a "Superman" position. Hold and perform a flutter kick, paddling with opposition arms. Continue for a count of 10, then slowly lower to the floor.
Cat Stretch
The Mayo Clinic reports that sciatica often responds well to self-care measures including stretching exercises -- as it helps reduce compression in the nerve root. The low-impact cat stretch targets the muscles of the back, increasing flexibility and mobility. Kneel on your hands and knees. Keep the back of your head aligned with your back so that they run parallel with the floor. Inhale as you pull in your chin and stomach, and arch up your back like a cat. Hold for 10 to 20 seconds, and then return to the start position.

4 Tips to Strengthen Your Fingers

The fingers are small compared to other body parts, but they perform many essential functions. The bones and muscles in your hands allow you to grasp and carry items of different sizes, shapes, structures and weights. However, circumstances such as the natural aging process, an injury to your hand or too much strain on your hands can weaken your fingers. Fortunately, you can stretch a weak finger to help improve blood circulation and improve the range of motion in the joint. You can also use several hand exercises to help strengthen a weak finger.
Step 1
Hold your affected hand straight out in front of you, and spread your fingers as far out as you can until you feel a mild stretch. Bend your affected finger along with your other fingers in a controlled motion toward your palm. Hold for 10 seconds then gradually release your fingers to the starting position. Repeat five times daily.
Step 2
Hold your affected hand straight in front of you with the palm facing out. Place the palm of your unaffected hand facing toward you, against the fingers of the affected hand. Gently pull your fingers toward you as far as you comfortably can; you should feel a mild stretch and no pain. Hold for 20 to 30 seconds, then relax. Do this three times daily.
Step 3
Utilize tools like stress balls for squeezing exercises. Do this any time of the day by simply squeezing the ball or putty, then releasing it several times. Other activities like kneading bread dough or molding putty can also strengthen your finger.
Step 4
Place your hand on a flat surface, with your palm facing down. Lift your affected finger as high as you can toward the ceiling, while keeping the rest of your fingers flat. Hold for five seconds and slowly lower your finger back to starting position. Repeat exercise 10 times daily.

3 Best Cardio Fitness Exercises

Running is one of the best cardiovascular exercises, but too often runners get caught up in a running routine that is dull. When that happens, the benefits of running are not as apparent. Too much running can also take its toll on the knees and joints of many runners. Either of these instances justify taking up other cardio exercises that still burn the calories.
Swimming
Swimming has many benefits. It's is a low-impact activity, which means that your knees and joints won't suffer as much. Swimming also improves cardiorespiratory fitness, which is a great advantage for runners in general. Swimming builds muscle mass, especially in the upper body, so your muscles will benefit from a consistent swimming session. Finally, when it is too hot outside, swimming is a great alternative for beating the heat.
Elliptical Trainer
The elliptical trainer is one of the most popular fitness studio machines, and it is easy to understand why. Ellipticals have the potential to provide a high-intensity cardio workout that is easy on the knees. Spending 30 to 45 minutes on an elliptical trainer is a great alternative to the jarring and pounding your knees undergo during a run. The smooth, continuous motion and varying levels of resistance an elliptical provides places a lot of focus on major leg muscles. The pedaling motion is also reversible and counteracts the muscle movements going forward. This keeps your muscles working harder and provides some variety for your workout. Most elliptical trainers also feature handlebars that are synchronized with the foot-pedal movement. In a sense, the elliptical nearly replicates the complete running motion without the impact of hitting the ground.
Recumbent Bike
The recumbent bike is an excellent alternative cardio exercise for runners who experience back or knee problems. In contrast to a traditional upright stationary bike, the recumbent bike has a lower seat that is positioned behind the pedals. The user sits on the bike as he would in a recliner. This takes significant pressure off the back and knees. Most modern recumbent bikes feature a lumbar mechanism for proper back support. Many bikes come with self-balancing foot pedals that provide a smooth and muscle-targeted ride. Other technology commonly found on recumbent bikes include handle bars that measure the heart rate, LCD panels that display workout details and a computer with preprogrammed workout routines.

Fitness Benefits of Running Exercises

 There are a number of exercises you can perform to improve your running. Some exercises will reduce your risk of suffering a running-related injury, while others will improve your leg endurance, strength or power. Perform these exercises to supplement your regular running workouts and to enhance your running performance and enjoyment.
Lunges
Simulating the leg action of running, lunges are a good exercise for all runners. Stand with your feet shoulder-width apart and your hands by your sides. Take a large step forwards with your right leg. Bend your knees and lower your left knee to within one inch of the floor. Pushing mainly with your right leg, drive back up into the standing position; repeat the exercise leading with your opposite leg. To make this exercise more challenging, hold dumbbells in your hands or a barbell across your shoulders.
Single Leg Squats
Running requires leg strength; however, because you only ever push off the ground using one leg at a time, single leg squats are more useful that the two- legged variety. Stand with your feet shoulder-width apart and your hands either by your side or holding onto something for support. Keeping your right foot on the floor, lift your left leg out in front of you. Bend your right leg and lower your body down towards the floor. Your left leg should not touch the floor. Pushing down through your heel, extend your leg to stand up. Perform all of your reps for your right leg and then change sides and repeat.
Single-Leg Hip Bridges
Strong hamstrings and glutes are vital for runners. To strengthen yours, lie on your back with your legs straight and your hands by your sides. Bend your right leg and place your foot close to your butt. Keeping your left leg rigid, push down through your right heel and lift your hips off of the floor. Your weight should now be supported on your shoulders and right foot only. Slowly lower back down to the floor and repeat before changing legs.
Dumbbell Arm Swings
Running is a predominately lower body exercise, but the arms are also involved. To strengthen your shoulders and arms, hold a dumbbell in each hand and adopt a split stance with your feet shoulder-width apart. Using a large, exaggerated running movement, swing the dumbbells forwards and backwards for the desired number of repetitions. After a rest, perform another set but making sure you are now leading with the opposite foot in front. Alternate leading legs set by set.
Standing Calf Raises
Strong ankles and calves will contribute much to your running and lower your risk of injury. To strengthen your calves, stand with the balls of your feet on a step and your heels in mid-air. Lower your heels below your toes as far as your flexibility allows before pushing up onto your tip-toes. You can make this exercise more demanding by holding dumbbells in your hands, placing a barbell on your shoulders or using a calf raise machine found in most gyms.

3 Exercises to Do After Running

Doing the proper exercises both before and after a run can make a difference in your overall performance and in whether you stay injury-free. Deciding just which exercises are appropriate to enhance the body's movement is of prime importance. Weight lifting or strength training make you stronger, and core strengthening helps with overall conditioning--but it's stretching that's the real key to improved running.
Stretching Exercises
Perhaps one of the most vital, but often overlooked, exercises to do before and after a run is stretching. When running, muscles need to be loose and limber, and they need excellent blood circulation to perform better and keep injury away. Be careful that you don't overstretch, and don't bounce so as not to tear any muscle fibers or cause other problems. Slowly lean into a stretch to the point at which the muscle tension is noticeable but still comfortable. Author Josh Clark says in his article, "Stay Loose: Stretches For Runners," that the real key is to hold each stretch for 30 to 40 seconds both before and after a run. The hold helps loosen up the muscles and keeps the blood flowing.
The definitive classic on stretching for athletics is Bob Anderson's 1980 book, "Stretching." His simple reasons for why stretching is important for running include relaxation, range of motion, injury prevention, freer and easier movement, better circulation and because it feels good. Try different stretches such as the wall push-up, in which varied angles of leaning against a wall can stretch the calves, hips, lower back and shoulders. Grab a towel long enough to pull over the arch of the foot, straighten the leg while lying flat and pull the towel against the arch to stretch the hamstring. The groin stretch is also a runner favorite. Do this stretch by sitting with the bottoms of both feet pressed together while slowly and carefully pressing the knees toward the ground. Remember that it is just as important after a run as before to do stretching exercises so muscles don't contract too quickly and the chance of soreness decreases.
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Strength Exercises
Strength training before and after running should be done using small amounts of weight of between 1 to 10 lbs. or by using the resistance of your own body weight. Specific strength exercises to enhance the running muscles in your legs and torso can quickly increase metabolism and raise heart rate. Try using lower weights and a higher number of repetitions when strength training for a run. Strength exercises can increase power, speed and running economy, but it's not something to be done to any great extent to enhance a run. When strength training for a run, do so beforehand, and only a little or not at all afterward. This allows the muscles to slowly contract without taxing them too much as they cool down.
Core Exercises
Another choice for getting the body ready to go running is core strength training. The core body muscles compose the abdominal or trunk and hips regions. In his article, "Core Strength Training Exercises-Improve Your Running Performance," author Rick Morris postulates that, as with strength training, core exercises can also increase running economy, speed and power. The nice thing about core exercises is that they are easily done before and after a run, and they still allow muscles to slowly and easily contract and maintain good blood circulation. Morris goes on to mention that a variety of abdominal sit-ups or crunches, as well as leg raises, can help boost performance and recovery.

Walking: A Good and Simple Form of Carido Exercises

Walking is a good form of exercise that's easy to do and can be done anywhere at any time. But for weight loss and fitness, it's not as effective as running, which burns more calories than walking over the same period of time. Running also does a better job of improving your cardiovascular fitness (heart health), lung capacity, and your blood's ability to quickly deliver oxygen and energy to working muscles by elevating your heart rate to a higher level. People who don't like to run because it hurts their feet or knees should walk instead, but they should make sure they are walking fast enough to gain the cardiovascular benefits of exercise.
Effort Levels
Walking is a moderate-level exercise, and running, because it elevates your heart rate higher than walking, is a vigorous-level exercise. Vigorous intensity exercise forces you to breathe hard and fast, and you can only say a few words between gulps of air. Moderate exercise will also raise your heart rate and even make you sweat, but you can still carry on a conversation. According to the Centers for Disease Control and Prevention, you need at least 150 minutes of moderate intensity exercise a week, but only 75 minutes of vigorous intensity exercise. You can increase your fitness--and possibly lose more weight--if you exercise longer.
Burning Calories
According to the CDC, a 154-pound person burns about 140 calories walking about 3.5 miles per hour for 30 minutes. The same person jogging at 5 mph will burn nearly 300 calories in a half hour. That means to get the same exercise benefit as a runner, a walker has to spend twice as long walking. You can increase the calories burned by walking faster. A brisk 4.5 mph walking pace burns about 230 calories in half an hour, but walking--even walking uphill--will never burn as many calories as running.
Short Bursts
Walking is better suited to short exercise sessions. Health and fitness experts from the CDC and American College of Sports Medicine encourage people who are pressed for time to "accumulate" their exercise throughout the day in 10-minute segments. They suggest parking far away from work and walking to your job, or skipping the elevator and taking the stairs whenever possible. These segments are easier for walkers in street clothes than for runners in street clothes because even a 10-minute run can leave you drenched in sweat.
Complementing Each Other
Running, because of the vigorous nature and pounding on the legs, is not easy to do every day. So if you're trying to exercise every day, experts recommend alternating a day of jogging with a day of walking. Walking will help loosen the muscles in your legs and make you fresh for your run the next day. The running, meanwhile, will increase your fitness and allow you to walk faster on your walking days--allowing you to gain fitness and burn more calories.
Getting Started
Walking is a good way for many people to start an exercise program. They may not be capable of running long enough to get any health benefits from it, so many fitness experts advise them to start an exercise program with walking and to start mixing in short segments of running as they get stronger. Slowly, they can increase their fitness by increasing the time they spend running.
Walking Growing in Popularity
The number of frequent fitness walkers in the U.S.--those who participate more than 100 days per year--surpassed the number of runners in mid-1993, according to the Outdoor Recreation Coalition of American and the Sporting Goods Manufacturers Association. The Outdoor Recreation Coalition determined that walking is the fastest-growing sport in the country. The average age of fitness walkers is 45, and the average age of frequent runners is 26.

Strength Boosting Exercises

While runners may not boast bulky muscles, strength work is still important to their sport. Their muscles must serve as internal shock absorbers when logging long miles. Strength work also builds connective tissue--the tendons that attach muscles to bone and ligaments that attach bone to bone. Strength train two to three days a week, and don't couple it with a long run or track workout. Any injured athlete should check with a health care provider before attempting strength work.
Core Exercises
A strong core means more than flashing six-pack abs. This area, encompassing both the abdominal and spinal muscles, is a power source for runners. As legs are pumping, a stable core supports your stride. Work your core at home with body weight exercises and an exercise mat. Crunches, planks and bridges are great to start. The bridge exercise requires lying on your back with bent knees. Raise your hips off the floor and align them with the knees. Variations of these exercises also can be done on a stability ball.
Running-Specific Exercises
These are activities that most closely resemble the act of running. Two-legged squats using only body weight is a good starting point to work your leg muscles as well as your abs and lower back. A one-leg squat more resembles the act of running where weight is focused on one leg at a time. Lunging forward and laterally develops strength and also aids balance. Another option is a "step up" where one foot is flat on a bench and the other one is brought up so both feet are together on top of the bench.
Plyometrics
Those relying on explosive speed can use plyometrics to train their muscles to fire more quickly. Examples include running with an oversized stride (bounding), leaping, jumping and hopping. These should be done after warming up properly and on a soft surface such as grass to reduce the chance of injury. Given the explosive nature of these exercises, an athlete should have a base of strength training and mileage before attempting them.

4 Cardio Exercises for Running Substitution

 There are several exercises that can replace running if you are unable to run due to space, time, equipment or an injury. Exercises that may be a good substitute for running are those that give you a great cardiovascular workout with a high calorie burn, while also strengthening your muscles. Even if you are able to run, mixing up workouts is a great way to work the muscles in a different way and to pass weight loss plateaus.
Interval Training
Doing sets of plyometric exercises for 30 to 45 minutes will help increase oxygen levels and overall running performance, according to study published by School of Science and Physical Education, Esfahan University, in Esfahan, Iran. Plyometric exercises include high jumps, sprints and jumping jacks. These exercises will also increase speed and leg muscle power. Do one set of exercise each minute for five to eight minutes, taking a 30 second break in between sets. Do a total of three to five sets, depending on physical endurance and alloted workout time.
Jump Rope
Jumping rope targets your arms, chest, abs and legs and can burn up to 100 calories for 10 minutes when combined with running in place, according to Fitness magazine. Jumping rope gets your heart rate up fast while also strengthening leg muscles and increasing flexibility. In order to ensure the jump rope is the correct length, stand in the middle of the rope. The handles should come up to your armpit level. Many jump ropes cost $10 to $20, depending on length, material and vendor.
Elliptical Training
If available, using an elliptical machine can help you get a cardiovascular workout while also getting a low-impact activity. This is a good alternative if you are a runner who is recovering from a knee injury or have other ailments. Try to find a used elliptical machines on a local classifieds website or find a low-cost community center that has a gym available for a low monthly membership rate.
Swimming
Swimming is a great low-impact workout that also burns quite a few calories per hour. According to website Everyday Health, when swimming the butterfly stroke for one hour, a 135-pound person will burn about 675 calories. Swimming can benefit you if you have asthma, arthritis and chronic joint injuries. It has also been shown to increase your overall mental health, decreasing anxiety and depression, according to Centers for Disease Control and Prevention. Local YMCAs, colleges and universities, and community centers may have indoor lap pools that are open to the public for a daily or monthly rate.

2 Most Effective Cardio Fitness Exercises

Cardio exercises are a part of a workout that burns fat and gets the heart pumping. While running burns fat more quickly and in a shorter time, people who choose to walk can also burn fat but at a slower pace. Walking is a good alternative for people with joint problems or asthma, since these conditions can inhibit more intense cardio workouts.
Significance
Walking or running provides exercise, which is important for human health. Running raises the heart rate and is better for cardiovascular health. When you run, more calories are burned in a shorter amount of time.
Types
Running can be accomplished by short sprints or long-term jogging for a few miles. Walking is slower paced but may be sped up in what is called "power walking." Power walking is a fast walk that will raise the heart rate much more so than a casual walking pace.
Functions
Walking and running both function as an exercise technique to burn calories and improve cardiovascular health. Both exercise techniques are good for dieting and lifestyle changes.
Concerns
When following any exercise routine, your heart rate should be monitored. Running is better for cardiovascular health because it works the heart harder. Running can raise a heart rate up to 160 beats per minute.
Misconceptions
Cardio workouts are not enough for losing weight and toning. The best workouts incorporate resistance training. The best way to lose weight and tone is adding 20 minutes of free weights.

5 Most Effective Body Strengthening Workouts

Running burns calories and works the glutes, thighs and calves while improving aerobic capacity. Even though all of these major muscles are at work, don't neglect your core. The core consists of the hip, pelvic, abdominal and lower back areas. By strengthening your core, you will be able to prevent injury and maintain good postural alignment while running.
Bridge
The bridge is a basic core strengthening exercise performed from a face-up position. After placing your feet flat on the floor and bending your knees, extend your arms out at your sides. Carefully lift your hips in the air until you have a straight line from your knees to your shoulders. Either hold this position for 20 to 30 seconds, or lift your hips up and down in a slow, repetitive motion. For a variation, hold the bridge position and alternate extending one leg out straight. Both variations work the glutes and lower back.
Plank
The plank is performed completely opposite of the bridge. While lying on your stomach, place your forearms on the floor, feet together, and lift your hips in the air. Once you form a straight line from your shoulders to heels, hold for 20 to 30 seconds. For a variation, place your hands on the floor. These work the abs and lower back. To increase the challenge with planks, extend one leg in the air behind you. To challenge yourself even more, extend one leg behind you and the opposite arm in front of you.
Bird Dog
The bird dog is performed from an all fours position and it works the lower back, glutes, abs and shoulders. After placing your hands under your shoulders and knees under your hips, extend one arm out straight and the opposite leg behind you. Hold this position for 20 to 30 seconds, once they form a parallel line to the floor. Slowly lower them down and repeat on the other side. For an easier variation, do the bird dog while lying across a stability ball on your stomach. You can also move your arm and leg up and down in a repetitive motion. In this case, hold each top position for a full second.
Dead Bug
The dead bug is performed from a face-up position and it works the abs. After lifting your legs, bend your knees and hips 90 degrees, level your shins to the floor and extend your arms straight above your chest. Hold this position for 20 to 30 seconds. For a progression, slowly lower your right arm behind your head as you extend your left leg straight in front of you. Do not let your leg or arm touch the floor. After holding for a second, move them back to the starting point and switch sides. Continue to alternate back and forth.
Upward Bow
The upward bow works the lower back, glutes, abs and arms all at once. While lying on your back with your knees bent and feet flat on the floor, place your hands flat on the floor behind your shoulders. Your fingers should be facing your body at this point. Steadily lift your hips as you straighten your arms and legs as much as possible. Your body should be curved at this point. Hold for five to 10 seconds and slowly lower yourself back down.

After Running Exercises

The wise runner finishes a training session or race with cool down exercises. A proper cool down routine will gradually lower the temperature of your muscles and increase your flexibility. Flexibility exercises, in particular, are well suited to your cool down program because these exercises are best performed while your muscles are already warm. Incorporating cool down exercises into your running days can mean quicker recovery, less injury and longer strides.
Walking
Resist the temptation to simply stop after a recreational run, training session or race. Though your body may be telling you otherwise, begin your cool down by gradually lowering your heart rate. Do this by walking for at least five minutes after every 30 minutes of running. By slowly lowering your heart rate, you may lessen the chance of being stiff and sore later.
Static Stretching
Follow up your cool down walk with static stretching. Stretch your back first by lying down and drawing your knees to your chest while curving your spine inward--including your neck and head. When finished, stretch your sides by standing with your feet two feet apart, hands on your hips and slowly lean to one side, then the other. Then, with your knees slightly bent, reach slowly for your toes to stretch the hamstrings. Next, stretch your calf muscles by standing two feet from a wall. Place your hands on the wall for support and move your hips toward the wall to deepen the stretch. Stretch your quadriceps afterward by grabbing your foot at the ankle and pulling it behind you and up toward your buttocks. Lastly, stretch your groin by sitting on the ground and placing the soles of your feet together. Keeping your back straight, slowly draw the feet toward your groin. Hold each of these stretches for 30 to 45 seconds.
Hydration
Though not specifically an exercise, hydration should become a part of your cool down routine. Drinking while running is often difficult, especially while running at a quick pace. With this in mind, drinking appropriate fluids after a run and during your cool down can eliminate dehydration and may increase your body's recovery time. Choose to drink cold water when possible and don't gulp it down all at once. Space your fluid intake over the course of your cool down and your body will absorb it more quickly. In general, drink water for runs less than 30 minutes and sports drinks for runs of longer duration.

Effect of Strength Training on Running

Avoid strength training and your running may suffer. Though most runners eschew strength training due to a fear of bulk, focusing on strength can give you a race advantage. It’s important to remember that strength training for runners does not focus on bulk, but on increasing muscle strength endurance. This increase in endurance means greater calorie loss, greater efficiency and being less prone to injury.
Medicine Ball Heave
Do this exercise to strengthen your core, back shoulders, buttocks, quadriceps and hips. Begin by holding a five-pound medicine ball with both hands and stand with your feet shoulder width apart and the knees slightly bent. Slowly squat while positioning the medicine ball between your knees. Keep your heels on the floor and note that your knees should remain positioned above your ankles so your buttocks are sticking out to the back. Without pausing, slowly rise back to the starting position but as you do so, raise the ball over your head. Keep the core engaged and tightened during the whole exercise. Perform 15 repetitions and do three sets.
The Four Cores
This exercise works the muscles of your midsection in four components. Start by lying belly down with only your elbows and the balls of your feet on the ground. Keep your body straight from heel to head. Hold for 20 seconds. Switch to a sideways position so only the right elbow and forearm and the outside of the right foot are touching the ground. The left foot should rest on top of the right and the left hand can be placed on your hip. Again, keep the body straight--no sagging. Hold for 20 seconds. Next, with your back to the ground, prop yourself up on your elbows, set slightly wider than shoulder width apart, and the heels of your extended legs. Hold for 20 seconds before repeating the sideways stretch but this time with your left side in contact with the ground.
Kangaroo Bounds
This plyometrics exercise seeks to build strength through explosive movement while simultaneously improving nervous system response. Begin this exercise by standing on top of a bench and then stepping, not jumping, off the bench. Both feet should leave the bench and reach the ground together. As soon as you land, immediately jump as high up and forward as possible. Note that your core should remain engaged throughout this exercise. Do two sets of 15 kangaroo jumps with a minute recovery between sets.

4 Running Alternatives

There are several exercises that can replace running if you are unable to run due to space, time, equipment or an injury. Exercises that may be a good substitute for running are those that give you a great cardiovascular workout with a high calorie burn, while also strengthening your muscles. Even if you are able to run, mixing up workouts is a great way to work the muscles in a different way and to pass weight loss plateaus.
Interval Training
Doing sets of plyometric exercises for 30 to 45 minutes will help increase oxygen levels and overall running performance, according to study published by School of Science and Physical Education, Esfahan University, in Esfahan, Iran. Plyometric exercises include high jumps, sprints and jumping jacks. These exercises will also increase speed and leg muscle power. Do one set of exercise each minute for five to eight minutes, taking a 30 second break in between sets. Do a total of three to five sets, depending on physical endurance and alloted workout time.
Jump Rope
Jumping rope targets your arms, chest, abs and legs and can burn up to 100 calories for 10 minutes when combined with running in place, according to Fitness magazine. Jumping rope gets your heart rate up fast while also strengthening leg muscles and increasing flexibility. In order to ensure the jump rope is the correct length, stand in the middle of the rope. The handles should come up to your armpit level. Many jump ropes cost $10 to $20, depending on length, material and vendor.
Elliptical Training
If available, using an elliptical machine can help you get a cardiovascular workout while also getting a low-impact activity. This is a good alternative if you are a runner who is recovering from a knee injury or have other ailments. Try to find a used elliptical machines on a local classifieds website or find a low-cost community center that has a gym available for a low monthly membership rate.
Swimming
Swimming is a great low-impact workout that also burns quite a few calories per hour. According to website Everyday Health, when swimming the butterfly stroke for one hour, a 135-pound person will burn about 675 calories. Swimming can benefit you if you have asthma, arthritis and chronic joint injuries. It has also been shown to increase your overall mental health, decreasing anxiety and depression, according to Centers for Disease Control and Prevention. Local YMCAs, colleges and universities, and community centers may have indoor lap pools that are open to the public for a daily or monthly rate.

Effective Strength and Flexibility Exercise Plans

A program of strength and flexibility exercises will help you develop and maximize your running performance. You can become a stronger and more efficient runner by running consistently, but when your training is complemented with flexibility and resistance training you will increase your chances of improving. Start by integrating some exercises into your current training routine.
Flexibility Exercises
According to the endurance athlete and author of "Lore of Running" Tim Noakes, flexibility exercises reduce your risk of injury, decrease muscle soreness after training and generally improve running performance. He recommends holding stretches for 10 seconds at a time before and after running without bouncing. Stretch your hamstrings by lying on your back and pulling your knee toward your chest. Stretch the quadriceps muscles at the front of your thigh by holding your foot and pulling it toward your glutes while standing. To stretch the adductor muscles in your groin sit on the floor with your back straight and the soles of your feet together. Push down on your knees with your elbows until you feel the stretch in your muscles.
Upper Body Strength Exercises
Exercises for upper body strength can improve your running by enhancing your core stability and respiratory efficiency. Upper body exercises work your back, chest and shoulders. Perform a standing shoulder press by pushing two dumbbells above your head from the starting position next to your shoulders. To do a dumbbell chest press, lie on a flat bench with a dumbbell in each hand. Press the dumbbells directly upwards, and bring them together, level with the center of your chest. This exercise works and stretches your pectoral chest muscles.
Lower Body Strength Exercises
Incorporate lower body exercises into your training plan before you increase your running mileage, because this will prepare your muscles for the increased training. Lower body exercises, such as squats, deadlifts, calf raises, lunges and hamstring curls, are all particularly useful for runners. Athlete and author of "Marathon Runners Handbook" Bruce Fordyce recommends 20 repetitions of barbell lunges for each leg. If you are new to weight training, progress to using a barbell by doing the exercise with just body weight to start with.
Abdominal Exercises
Abdominal exercises will help you to build core strength. Hanging leg raises work your rectus abdominis. Hold a chin-up bar with an overhand grip, and let your body hang straight down. Raise your knees as high as you can while inhaling. Slowly return to the start position as you exhale to complete one repetition.
The plank is a static exercise for your abdominal muscles and helps to build core strength. Lie on the floor on your stomach with your palms flat on the floor and your elbows by your sides directly under your shoulders. Lift your body off the floor while resting on your forearms and your toes. Keep a stiff body position, and don't let your body sag. Hold the position for between five and 30 seconds.

Exercises that Build Running Endurance

If you run, you primarily work your hamstrings, calf muscles, quadriceps and gluteal muscles, but a surprising number of other muscles work to support your sport. Work out not only your running muscles, but also your supporting muscles to improve the efficiency of your running workout. This can make your run more enjoyable, leading you to a lifetime of good health.
Running Muscles
Working your lower body offers obvious benefits. Lunges, squats, calf raises and deadlifts all isolate the key muscles involved in running. Lunges and squats focus on the hamstrings, quadriceps and glutes, with the calves as a secondary support. Calf raises and deadlifts work the back of the leg, aiding in developing the muscles of the calf -- soleus and gastrocnemius -- as well as the hamstring muscle and glutes. These are the muscles your primarily focus on when running.
Core
The core has generated a great deal of buzz as practitioners of a variety of sports, from swimming to running, identify core strength as critical to success in a sport. Core muscles don't mean just muscles of the abdomen. Core muscles mean the core of your body -- your back, sides and front. Strengthening your core leads to a stronger, stable body, making your running motion cleaner and better supported. To effectively work your core, try an isometric exercise, such as a front plank, where you hold yourself in a straight line supported on your forearms and toes for 30 seconds at a time.
Upper Body
You may think of running as primarily a lower-body sport. It's true that the primary motion is that of moving the legs, but your arms, chest, back and shoulders all aid in the running motion. Your biceps, in particular, draw your arms back and forward. Working them helps make this motion stronger and more defined, which is particularly useful in sprinting or as you fatigue. A simple biceps exercise is the biceps curl. With this activity, you can sit or stand. The key is to draw the weight to your shoulder, supporting your core, and fully extend your arm on the decline.
Effects
Running is a vigorous form of exercise. By strengthening the muscles involved, you can make the run more pleasant and potentially decrease muscle soreness as the muscles are strong enough to support your run. A 20-year study of runners published in the August 2008 "Archives of Internal Medicine," focusing on older runners, aged 50 and older, found that runners have a longer life and fewer potential disabilities.

3 Effective Polymetric Exercises for Nerves and Muscles

If you want to step up your running performance, incorporating plyometric exercises into your running routine can help. Plyometrics are exercises that use fast, powerful movements to improve sports and fitness performance. Plyometric exercises can train your nerves and muscles to work more effectively by improving your running speed, form and power.
Box Jumps
Box jumps improve your running power by strengthening your quads, hamstrings, glutes and calves. All of these muscles help propel your legs while running. To do box jumps, stand on a box or bench, and use your abs to keep your torso stable. Drop backward off the box onto the ground. Immediately jump back up and forward onto the box. Inhale as you drop down to the ground, and exhale as you jump up onto the box. Do two to five sets of 10 reps, depending on your fitness level. Keep your knees bent throughout the exercise and do not lock them.
Tuck Jumps
Tuck jumps can improve your running speed by increasing your power when your feet push off the ground. To do tuck jumps, stand with your feet about shoulder width apart on a flat, cushioned surface such as a track, grass or firm gym mat. Jump straight up, bringing your knees up toward your chest and your heels up under your hamstrings. Allow your arms to swing by your sides to help you balance. Keep your back straight, and use your abs to stabilize your torso throughout the exercise. Focus on maintaining your form and jumping at a quick pace. Do three sets of 10 tuck jumps.
Lunge Jumps
Lunge jumps help lengthen your running stride and increase your power when pushing off the ground. To do lunge jumps, stand in an upright lunging position with one leg bent at the knee and in a forward position, while the other bent leg rests on the ground, behind your body. Lower your body about eight to 10 inches, then explosively jump off your front leg, straight up into the air. Land in the same lunging position. Inhale as you drop down, and exhale as you spring up. Maintain an upright posture by keeping your back straight and using your ab muscles throughout the exercise. Do three sets of five to 10 lunge jumps on each leg.
Concerns
You can adjust the number of reps and sets of each plyometric exercise to suit your level of conditioning and goals. Plyometric exercises should only be performed by intermediate and advanced runners, as they can be taxing on the body and may lead to injury if done incorrectly. If you are unsure of how to do a particular plyometric exercise, ask a coach or physical therapist for guidance. If you experience any sharp or lasting pain while doing plyometric exercises, stop immediately, and call your doctor.

4 Exercises to Do Before Running

For a complete workout, it's important to follow a fitness triangle model that includes aerobic, stretching and strength training exercises, says HealthPoint Fitness at Southeast Missouri Hospital. All three work together and, when performed routinely, promote total fitness. One of the most efficient forms of aerobic exercise is running. It keeps you cardio-strong, burns calories and builds stamina. Incorporating stretching into pre-running exercises will help you warm up for running and keep you limber. Stretching also aids in preventing muscle strain.
Heels To Buttocks
From a standing position, reach back and grab your right foot and pull it in toward your buttocks. Hold for about 20 seconds. Avoid leaning forward since you want a stretch in your hip flexors as well as your quadriceps, according to the Cool Running website. Keep your body erect during the stretch but don't lock your supporting knee. Switch to the left side for the stretch and repeat.
Toe Touch
The ability to touch your toes is a sign of fitness, and as a pre-running exercise, it helps you stretch out your back and legs before a run. From a standing position, reach forward and down toward your toes and try to touch them. Hold for approximately 20 seconds. If you're not used to the stretch, don't strain to reach your toes. Also, if your muscles are super tight, just shoot for touching your knees or shins at first until you get used to the exercise. Stretch farther a bit more each time to warm up before running.
Wall Push
It's crucial to warm up your calf muscles before running to avoid cramping and injury. Stand near a wall and face it; place your hands directly in front of you flat on the wall. Extend your arms without locking your elbows. While keeping your legs straight, bend your elbows so that your face moves closer to the wall. Hold for about 20 seconds and repeat. Stand farther away from the wall for a deeper stretch.
Hamstring Stretch
There are several ways to perform hamstring stretches for a pre-running exercise. The easiest way is from a sitting position on the floor. Extend both legs straight out in front of you and lean over to touch your shins. You can reach farther, but be careful not to strain your back. Keep your neck relaxed and look at your toes during the stretch. Perform the pre-running exercise with one leg at a time instead for a deeper stretch. Keep the stretching leg straight out in front of you while you tuck the other leg into the opposite inner-thigh. Your foot should face the opposite thigh, and your knee should be bent, flat and pointing away from you. Hold for 20 to 30 seconds and repeat the stretch with the other leg.

What are Towel Running Exercises?

Your training program is probably based on your fitness and running goals. At times, these programs likely include various flexibility and strength training exercises designed to improve your running performance while decreasing the potential for injuries. You can use towel exercises to boost both flexibility and strength and you can be incorporate them into the warm-up, cool-down or your regular strength training program. Despite the many benefits of towel exercises and running, always consult a doctor before starting an exercise program.
Towel Crunch
Don't overlook the importance of maintaining strong, healthy feet. The towel crunch can strengthen you feet, resulting in improved running form with a decreased potential for foot-related injuries. To perform the towel crunch, start by sitting in a chair with the towel spread out on a tile floor. Place your toes on the edge of the towel and pull the towel towards you using your toes. Repeat for two to three repetitions on each foot, about two to three times per week.
Bed Pulls
Shin splints, a common injury for runners, are characterized by pain in the front of the lower leg. Using a towel for bed pulls can strengthen the muscles in your shins while preventing shin splints. Start the bed pull exercise by looping a towel around the leg of a bed or chair. Tie the other end of the towel and wrap around your foot with your toes pointed away from your shins. Pull the towel by pulling the toes toward your shin. Slowly return to the starting position and repeat for 10 repetitions before switching to the opposite foot.
Towel Rows
Posture and back strength can improve running form by allowing your back muscles to stabilize the trunk and torso while running. Using a towel for a rowing exercise will improve the strength in the muscles of the upper back that are responsible for posture. Wrap the towel around a pole or heavy piece of exercise equipment. Hold both ends of the towel and place your feet about 1 to 2 feet away from the pole. Start with your arms extended and keep your body straight as you pull your body towards the pull. Keep your abs tight and squeeze the shoulder blades together at the top. Slowly return to the starting position and repeat for 10 to 15 repetitions.
Hamstrings Stretch
Hamstrings are an important muscle for the running motion and commonly become tight. Using a towel to perform a hamstrings stretch will improve the flexibility and function of the muscle. Lie on your back and wrap the towel around the right foot as you grab both ends of the towel. Keep the leg straight and slowly raise the leg until you feel a comfortable stretch in the hamstrings -- located on the back of the thigh. Hold for about 30 seconds and slowly return to the starting position before switching to the left foot.