Once a month, we will give you four exercises from the areas of strength, coordination, flexibility and regeneration. Let yourself be inspired and try to incorporate them into your everyday life or training.

STRENGTH

Straight-Leg Hamstring Bridge Hold

Lie on your back with both legs straight and heels resting on the floor. Arms remain relaxed at your sides, palms facing down. Press your heels firmly into the ground, engage your hamstrings and glutes, and slowly lift your hips a few centimeters off the ground. Hold the position for 1–10 seconds depending on your ability, then slowly lower back down. Repeat 10 times for 3 sets. Make sure you feel the work in your hamstrings, not pain in the tendon area. Do not arch your lower back.

Goal: This exercise strengthens the hamstrings in a lengthened position, supports pelvic stability, and helps reduce the risk of hamstring strains during running

COORDINATION / BALANCE

Running Lean

Stand facing a wall, with your toes about 5–10 cm away from it. Stand tall with your weight shifted slightly onto the balls of your feet. Engage your core and lean forward as one straight line from head to heels—like a rigid plank. As soon as your nose lightly touches the wall, you’ve reached the optimal lean for running. Return back and repeat 5 times.

It’s important not to bend at the hips or arch your lower back. Keep your whole body aligned like a straight line.

Goal: The exercise helps you find the optimal forward lean for efficient running mechanics and teaches you to maintain a stable posture.

MOBILITY

Supine Thoracic Rotation

Lie on your back. Bring your left knee toward your chest, then gently roll over your right side until the knee rests on the floor to the right of your body. Use your right hand to hold the knee down so it stays in contact with the ground. Inhale to prepare. With a slow exhale, sweep your left arm in a wide arc across your body to the left, opening your chest while keeping the elbow straight and the arm at 90° to your torso. With the next inhale, reverse the arc and bring the left arm back to the right to the starting position. Each movement should take 3–5 seconds. Repeat 5 times, then switch sides. Do not rush or make jerky movements. Keep your extended arm straight and the bent knee in contact with the floor.

Goal: This exercise improves thoracic spine mobility and releases tightness in the back.

RECOVERY

Standing Hamstring Stretch

Stand with your feet about 5 cm apart. Engage your core, keep your spine long, and shoulders relaxed. Hinge forward slowly from the hips while keeping your back as straight as possible. Lean only until you feel a comfortable stretch in your hamstrings—you don’t need to bend deeply. Hold the stretch for 5–20 seconds, breathing calmly. Repeat 2–3 times.

It is important not to round your back or force yourself deeper into the stretch. Avoid shifting your weight excessively onto your heels.

Goal: To lengthen and release the hamstrings and to maintain flexibility in the posterior chain.

• Exercise mix in July
• Exercise mix in June
• Exercise mix in May