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How Do Trail Runners Strengthen Postural Muscles?

November 16, 2011
by Stephen R. Santangelo

http://www.primalfitness-systems.com/articles/archives/2011/sports_specific/how-do-trail-runners-strengthen-postural-muscles.html

When athletes think about building strength in the back, often only the lower back and outer back muscles are trained. However, an often neglected area is the upper and middle back. The upper back performs an important function in postural stability. The trapezius muscle is a huge diamond shape muscle which extends from the lower neck to the outer back and back to the center along the spinal cord. It works in conjunction with the rear deltoid, external rotator cuff and the triceps. All these muscles are designed to draw the shoulders back and down which is the proper alignment for the upper back and neck.

2 exercises which I introduce to all endurance athletes are the Band Pull Apart and Face Pulls. There’s no need to go to the gym searching for fancy equipment. Each of these exercises only requires the use of resistance bands.

Both these exercises require the athlete to pull and draw the shoulders back and down, following the natural strength curve and motor pattern. Training these muscles to properly stabilize the upper back will not only provide great looking posture, it will help keep your center of mass over your hips for more efficient running which equates to greater performance and fewer injuries.
Illustrated are the 2 exercises which I highly recommend:

The Band Pull Apart begins with arms extended forward above 90 degrees to the body. As you pull the band apart keep the arms fully extended and parallel to the ground. Be sure to draw the shoulders back and down and squeeze the shoulder blades as if you’re attempting to hold a dime in the middle of your back. It is very important to squeeze hard and fully contract the muscles.

The Face Pull exercise begins with the arms extended forward, arms parallel to the ground and the band extended forward, away from the body. As you pull the band toward you, be sure to keep the elbows higher than your hands and pull toward your nose. In the fully contracted position, squeeze hard, just like the Band Pull Apart.

Do 2-3 sets with a 30 second rest between sets. Find a band tension which allows you to reach absolute failure on the first set hitting 10-12 reps. On the remaining sets go to failure; do not count reps. Training to failure is very important to maximize the great benefits from these 2 exercises. Do them twice each week. Within 2-3 weeks you’ll notice how much more efficient you are on the trails and much better you are feeling.