One Stretch: TiART Thursday

Picking just one stretch is more difficult than it would seem.  Immediately after a run, I stretch my hamstrings with a simple forward bend.  If I don't, I notice all kinds of strangeness in my back later in the day, so if I were to pick one essential stretch, this would be it. 

But the question is not which stretch is essential, but rather which stretch has helped me to improve my running.  (See, I can pay attention to the theme every once in awhile!)  And that's where the lotus comes in.

I have issues with my hips.  As a soccer player, my hips get a lot of action during games. They are called on to switch directions, pivot to send long balls, and sprint down the field on a regular basis.  Then throw in the abuse they get when I use them as a secret weapon to knock opponents off the ball (as well as the abuse they take when the other soccer players dish it right back), and they are usually feeling pretty sorry for themselves.  

In fact, I've finally realized that I have to take the day after a soccer game off for my running, because they just aren't up to the task.   I tried treating my soccer games as part of my rest day, and I ended up with hip and psoas muscles so tight that I had to take time off.

To combat the effects of the second sport I love almost as much as running, I turned to yoga and discovered the lotus.  Lotus has been called the ultimate hip opener.  It is the pose we used to do easily as children, but with tight hips, is the pose that may be a super challenge.  There is a great online video at yogajournal.com that builds to the lotus; it is definitely worth checking out.  I start with half lotus, which is merely one foot on top of the hip, with the other one tucked under, and then I lean forward so that my head touches the ground.  Holding this pose for 10 - 15 seconds and then switching sides is usually enough to release my hips.  I will usually do the half on each side, and then go to full lotus, which I do for the same amount of time on each side.

Since I've started to do the lotus on a regular basis, I've noticed that my hips are not tightening up nearly as much, and the deep hamstring pain I've had off and on for the past two years is much, much less than it was.  I'm only really feeling it when I'm out over 12 miles or so.  I can't say with all certainty that this stretch is the reason - I've also been working my core - but I know that it has been part of the solution.