One of the strongest aspects of our method is how versatile it is to pair with other workouts. If you’re a swimmer, you’ll see similar arm movements to those you’d do in the pool; as an athlete, you’ll learn to train your muscles properly for optimal performance.
The same goes for runners who look for that pre-jog warmup or a post-jog cool down. Our movements can specifically help runners align the upper body for better posture and improve full-body biomechanics for a better, more stable stride.
Each move below focuses on opening the hip flexors, glutes, calves and hamstrings—areas that typically get overworked or worn down from runs. Plus, each is easy enough to hit in your living room before heading out to log those miles.
Front Hip Stretch
Benefit: Opening up this front chain of the body will help you stand taller and relieve any fatigue in the hip flexors, common for runners.
Take a giant step forward, keeping both heels down, and reach up to the ceiling. Focus on elongating throughout the entire core and the hip flexor on your back leg. Reach arms up and over to a high diagonal, away from front hip to sway pelvis to the side. Bring body back to center and return to your p.sit. Repeat 8 times on both sides.
Butt & Hamstring Stretch
Benefit: These stretches will release your glutes, hips and hamstrings to increase mobility and ease.
From the same step forward position, sway your hips back, bending deeply into your back knee to open up along your front hamstring. Reach hands toward the floor and then return to starting position. Repeat 8 times on both sides.
Benefit: This open step will stretch the inner thighs and strengthen the tops of the thighs, while the rotation engages all of your core muscles—two areas that require a lot of attention during runs.
Starting in a p.sit, externally rotate to one side, stepping foot back to a wide open-step position. Twist and rotate the same side arm to open the entire chest and upper body. Return to starting position. Repeat 8 times on both sides.
Benefit: Creating abdominal strength and support in the upper body will assist you greatly in maintaining good posture during your run to increase your stamina and endurance!
From your open step position, turn hips now to now face your front leg, rotating to an internal 45. Reach your opposite arm toward your front leg, taking a rotation of the upper body. Alternate between these two angles, repeating 8 times on both sides
Benefit: The p.band allows for activation of the upper back muscles, specifically engaging the lats, rhomboids, and erector muscles, and opens up the chest to improve the common postural misalignment of the shoulders rounding forward.
Start in a p.sit position with box arms. Step one foot back to a step back, heel up and driving energy through the floor to engage your glutes. Pump arms from a wide box to a forward reach, engaging underneath the armpits and back muscles. Repeat 8 times on both sides.
Want to learn more about fitting P.volve into your other exercise routines? Read about how to incorporate cardio into your routine.