My list of strengthening exercises is growing. A lot of them are modifications to what I've already been doing, but my chiropractor in Boulder has made them more into movements that runners do. The clamshells I used to do on the floor are now being done standing up with a resistance band. The "dead bug" heel touches I was doing with a towel under my back are now being done with no towel. To strengthen my low core, she wants my low back to be touching the ground at all times. I'm also now doing the arm movements for a full dead bug to make it more challenging. Glute bridges are now being down with two legs to start, then extending one leg, to mimic the running motion. One legged squats are to be done with the tush back and the knee only extended to the toes.
The latest exercise I'm doing is to strengthen my calves. 20 seconds of walking on tippy toes, then 20 seconds walking only on my heels. My calves are working harder because my ankles are a little unsteady, and she wants me to build up strength there too. And no special inserts... I asked about whether I should get those, and she said that's more of a band-aid. I'm still tempted while I build up strength, but $40 for SuperFeet is a bit much for something I'd want to remove if this is successful.
All of this is to be done twice a day. I can do one session in my office during lunch, then when I do them at home, I do other exercises too to keep my muscles from getting used to things. I really have written these down so I can remember them all. At first, I only have a couple to do, then the list started getting longer, and I wanted to make sure I didn't forget any.
Tuesdays on the Run with Patty, Erika, and Marcia.
Coaches' Corner with Running on Happy, Suzlyfe, Crazy Running Girl, and Coach Debbie Runs.
I've edited this since I got a question about standing clamshells. It's hard to explain, but I'll try. One leg works while the other balances. My chiro wants the balancing leg to be hiked a little in the hip, to emphasize the area targeted area.
The working leg is diagonally behind the standing leg, and both are in a resistance band. So picture the clamshell angle, but behind the standing leg. Bring the working leg down, so the knees are parallel, then diagonally out again. Two sets of 20 reps.
I find, like in Pure Barre, the standing leg tires after the first set because now both hips have been worked.