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Super Skaters is an advanced exercise that will help you improve balance and muscle coordination while strengthening the musculature of the lower extremities and the core muscle group. Practical Benefits: Super Skaters aides with improving muscle coordination. During that brief moments in running when your body is lightly supported by one foot, neuromuscular control kicks in to provide for a safe, efficient landing and relaunching.... over and over again. Improving the core musculature stabilizes the pelvis and protects the spine. Additionally, strong thighs provide more power. Strong gluteus medius (hip abductors) work to prevent the knees from over rotating and tilting inward which can contribute to several types of knee pain: patellofemoral syndrome and iliotibial band syndrome. Areas of Cautions: Avoid Super Skaters if you experience lower back or knee pain during or after the exercise.
Hamstrings tightness has been linked to lower back pain and knee pain. If you can lie on your back with your hip at 90 degrees and your knee extended is to being straight (20 degrees short), you have achieved normal hamstring flexibility. Practical Benefits: Hamstring flexibility enable athletes to assume a more aero position on the bike. It also provides for a more efficient stride length when running. Areas of Caution: Avoid this exercise if performing it leads to lower back pain during or after the exercise.
Most athletes present with weakness of the musculature between their shoulder blades. The sizzling six exercise targets the majority of the shoulder girdle musculature. Weakness of this area has been related to "swimmer's shoulder" and other forms of impingement of the shoulder. This exercise is intended to "burn" and fatigue the muscles so attempt all six sets
The Sidelying IT Band Stretch helps to prevent IT Band Syndrome by lengthen the IT band and the musculature that attaches to it. This stretch combined with the Piriformis/IT Band Stretch provides a safe method to lengthen the muscles that are related to this syndrome. Normal is being able to lower your top thigh below midline of the body. A small stretch should be felt on the top part of the top thigh. Be careful not to side bend your back when doing this stretch. Keep the back vertical. Practical Benefits: This exercise stretches the muscles that attach to the IT band. This reduces the tension placed upon the IT band and prevents the soft tissue friction near the location where the IT band inserts into the knee. Areas of Caution: Individuals who have undergone hip replacement, hip, or back surgery should contact an appropriate medical professional before doing this stretch.
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