Deep squats: Always do core on a softish, level and even surface
Thanks to the demonstrators in these videos - some exercises are not perfect but they do show the various requirements of posture, balance and relevent technique which are encountered in doing even simple, basic exercises.
HOWEVER, we must remember that core is not a 5 minutes once a week jobbie but something that you must train yourself to practise as often as posible everyday while doing simple everyday activities such as sitting correctly in chair at work, climbing stairs (pull in tummy, straight back, big muscle leg push etc.) and carrying skills.
EMPHASISE: Back straight, arms in front for balance, feet planted strongly for balance, eyes straight ahead. Slow movement. Think about drawing tummy button backwards and slightly upwards
Second video shows twist - not recommended until the baic movement is mastered.
AVOID: Jerky movement, knees out wide, movement of the hands and arms.
ALTERNATIVES to consider:
One leg 'T' Bar position keeping straight leg and good control of upsupported leg. Arms nice and wide.
Various Controlled Leg lifts
Similarly below, the arms support the spine which is kept straight.
Running technique understood and core stability exercises - a good watch!?
http://www.youtube.com/watch?v=90cHm9UO9bs&feature=related
Understanding how to prepare your body for exercise
Understanding the mechanics of how your body works and knowing how to prepare your body for the more dynamic exercises during training IS VITAL.
Stretching feels good when done correctly. The key to improving flexibility is regularity and relaxation. The object is to reduce muscular tension, thereby promoting freer movement. It shouold not be seen as a competition against others or yourself in becoming the most flexible. The following are a sample of the range of exercises you need to master as an aspiring runner.
Why stretch?
Reduce tension
Feel more relaxed
Help co-ordination by allowing for freer and easier movement
Increase range of motion (range of flexibility)
Prevent injuries such as muscle strain (Remember a long, pre-stretched muscle resists stress better than a strong but short, unstretched muscle)
Makes running easier because it prepares you for activity i.e. it signals to the body that it is about to be muscularily used.
Develops body awareness
Promotes circulation
IT FEELS GOOD!
NOW LET'S SET THE TONE BY LOOKING AT A SERIES OF STRETCHES WHICH YOU WILL BE EXPECTED TO DO BEFORE EACH WWA SESSION.
BUT ....... before starting please read the following information
The Easy Stretch
When you begin a stretch spend 10 - 20secs in the 'easy stretch phase' - no bouncing - just go the point where you feel 'mild tension' and relax as you hold the stretch. The feeling of tension should subside as you hold this 'easy' position - if it does not then ease off the stretch until it becomes comfortable again. You are now ready for the next type of stretch.
The Developmental Stretch
Again - no bouncing or forcing please! Move a fraction further with the stretch until you begin to feel mild tension and hold for 10 -30 secs. Any tension must immediately be eased off as the idea is to develop flexibility not 'pull the muscle'.
The Stretch Reflex
Muscles are protected by a mechanism called stretch reflex. This is a nerve response to over stretching a muscle sending a signal to the muscles to contract. Thus over stretching or dynamic movements actually cause muscles to tighten - the complete opposite to the aim of the exercises. Activating the stretch response causes pain through microscopic tearing of the muscle fibres which, in turn, can lead to the formation of scar tissue inside the muscles, tightness and soreness and a consequent loss of elasticity.
You will also need to learn how to control breathing - this needs to be rhythmical and controlled - always try to carry on breathing throughout the stretch.
Learn to count the seconds using the 'one thousand and one' one thousand and two' etc. method until you have mastered each stretch. After a while you will be stretching by the way it feels without the need to count.