POPSUGAR Fitness

Yoga Sequence For an Aching Runner's Back

Oct 2 2014 - 10:07am

If you run, it's not unusual to experience back pain at some point. This pain can be caused by tense upper back muscles and shoulders, weak abs, tight hamstrings and hips, or a combination. You'll be amazed at how a regular stretching routine can help! Sleep better and tie your shoes with ease by going through this 11-pose yoga sequence after every run.

Photos: Jenny Sugar at Laughing River Yoga Studio [1]

Butterfly

Start by opening up your hips and lower back with Butterfly pose [2].

Photos: Jenny Sugar at Laughing River Yoga Studio [3]

Boat

A tried-and-true pose to target the abs [4] and increase hamstring flexibility, Boat pose is the perfect complement to running.

Photos: Jenny Sugar at Laughing River Yoga Studio [5]

Wide Straddle

Since tight inner thighs and hamstrings can cause lower-back pain, do this relaxing Seated Wide-Legged Straddle [6] to stretch the backs of your legs and your lower back at the same time.

Photos: Jenny Sugar at Laughing River Yoga Studio [7]

Arching Pigeon

This variation of Pigeon pose [8] stretches the glutes, hip flexors, and lower abs while increasing spinal flexibility.

Photos: Jenny Sugar at Laughing River Yoga Studio [9]

Kneeling Twist

This effective twist increases spinal rotation, which can decrease with the concentration on forward motion of running.

Photos: Jenny Sugar at Laughing River Yoga Studio [10]

Sphinx

This gentle backbending pose increases flexibility in your spine while opening the chest, shoulders, and abs.

Photos: Jenny Sugar at Laughing River Yoga Studio [11]

Frog

This funky pose stretches out the front of your thighs [12], but it will also give you a nice stretch in the chest and shoulders. No need to force this position, since it might feel foreign to your body — just play around.

Photos: Jenny Sugar at Laughing River Yoga Studio [13]

Bow

Here's a pose that will stretch out the abs [14], chest, quads, and shoulders; strengthen the back muscles; and increase flexibility in the spine.

Photos: Jenny Sugar at Laughing River Yoga Studio [15]

Wide Child's Pose

This next pose offers a wonderful lower-back release [16].

Photos: Jenny Sugar at Laughing River Yoga Studio [17]

Reclining Hero

Move onto this relaxing quad and shin stretch [18]. If lying down in this pose is beyond your current yoga abilities, just sitting in Hero [19] is great for your legs.

Photos: Jenny Sugar at Laughing River Yoga Studio [20]

Wide-Legged Forward Bend C

End with a pose that will target tight hamstrings and shoulders.

Photos: Jenny Sugar at Laughing River Yoga Studio [21]


Source URL
http://www.fitsugar.com/fitness/Yoga-Running-Back-Pain-30984150