Reverse plank
Run faster with each breath
This exercise is brought to you by Spiraldynamik
Is there any better feeling than taking a really deep breath? Deep breathing is important when running, yet many runners struggle to do it. By using your lung capacity more effectively, your body is able to receive more oxygen – a key requirement for a relaxing run.
However, most people are prone to a rounded back and forward displacement of the head and shoulders. With dramatic consequences: your head no longer rests like a ball on a stick but tilts ten centimetres or so further forwards, causing the neck muscles to be permanently engaged in order to keep your head upright. This puts a lot of strain on the neck muscles, which become larger and more pronounced, while the deeper neck muscles become stunted and the chest area becomes tighter. The lungs are no longer able to expand fully.
The reverse plank stretches the entire front side of the body. It expands and strengthens the heart and chest area in particular, creating space in the lungs. This asana also strengthens the arm, shoulder and deeper neck muscles. This is the ultimate exercise for a healthy, long-term sitting position that prevents the upper body from hunching over.
Start by sitting up straight with both feet stretched out in line with your pelvis. Tilt your upper body backwards and place both hands underneath your shoulders, with your fingertips facing the direction of your body. Feel the entire front side of your body lengthen parallel to the rear side. As you exhale, use the interplay between all of the muscles in your core. Draw your pelvis inwards/upwards and the entire stomach area inwards.
As you plant your feet firmly into the ground, raise your pelvis until it is fully outstretched. Shift your weight to your left foot and slide your right leg down the mat to feel a stretch. Do the same with the left leg. Firmly plant your hands into the ground and feel the energy as it flows up through your body. By drawing your shoulder blades together, this intensifies the stretch in your chest area. Keep your head in line with your spine. To come out of this posture, bend your pelvis and return both sitting bones back to the ground.
Note no. 1 – Take care if you have any serious shoulder or neck issues such as shoulder impingement, frozen shoulder, shoulder arthrosis, cervical disc problems or whiplash injury. If in doubt, avoid this exercise including in the event of repeated dislocation of the shoulder joint.
Note no. 2 – Proceed with caution if you have particularly weak, painful or injured wrists. Listen to your body!
Objective: evenly stretch your body from crown to heel to form a reverse, hyperextended arc. This exercise strengthens and stretches the entire torso, arm and leg muscles. It particularly works the prevertebral neck muscles and leg extensors. The stretch should feel particularly intense in the front chest and shoulder area.
Our book recommendation:
Medical Yoga 2 – TRIAS Verlag
Dr. med. Christian Larsen, Christiane Wolff, Eva Hager-Forstenlechner
https://shop.thieme.de/Medical-Yoga-2/9783432100906