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Static Stretching Exercises. Research work by McNair (2000)[1] and Knudson (2001)[2] suggests that the use of static stretches are more appropriate for the cool down. By contrast, dynamic stretches - slow controlled movements through the full range of motion - are the most appropriate exercises for the warm up. The Exercises The following are examples of general static stretching exercises that could form part of the cool down program at the end of a training session when stretches are held for 10 seconds or to improve the mobility and range of movement when stretches are held for 30 seconds. In all exercises breathe easily whilst performing them. Side Bends Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent, hands resting on the hips Bend slowly to one side, come back to the vertical position and then bend to the other side Do not lean forwards or backwards Abdominal and lower back muscles Referenced Material Page Reference The reference for this page is: Associated Pages Advertising.

Running Times Magazine: Stretching and Strengthening Exercises for Iliotibial Band Syndrome. In the May 2004 issue of Running Times Magazine, Brian Fullem examined the causes of iliotibial band syndrome in runners and considered various treatment options. The photos that follow depict a number of effective stretches and exercises that can help runners beat this common injury. All photos below assume that it is the right leg that is the injured leg. Repeat all stretches 3-5 times, 3 different times a day.

With all these stretches you may feel it more up near the hip as opposed to down lower where you may be experiencing pain; this is normal. Foam RollerRoll your injured leg over the foam roller, add more time gradually each day to help mobilize your tissues and break up scar tissue. Single Leg Balance and StrengtheningMay start just balancing on one foot when brushing your teeth. Side Leg LiftsKeep the back of the leg and buttocks against the wall. Start with one set of 20 each leg, after 1 week add a second set of 5. Welcome to Fleet Feet Marlton. Nike. MIZUNO USA .: NEVER SETTLE. SUGOI. Eastbay.com.

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