SCISSORS

This exercises is a fantastic for strengthening the core muscles as well as developing coordination and activating the quadriceps and abdominal in unison developing trunk stability.
The exercises has a number of alternatives and can be adapted with the use of balls, bands, circles and ankle weights to not only provide variety but progress the exercise to suit all individuals however like many Pilates exercises it can be performed with no equipment in limited space.
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To perform the exercise lie in the rest position drawing the belly button towards the spine. Float one leg up to 90 degrees through the knee and hip and slowly tap your toe down. This can be performed in a single leg motion as shown in the bottom picture or a double table top position as shown above, ideally the leg remains at 90 throughout. The double table top position can be adjusted by adding a soft ball under the bottom to ease the pressure on the back and help maintain the neutral spine. Perform 10-15 reps per leg.
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Although stretching is key for relieving tightness and maintaining muscle length prior to your race a foam roller can be another important tool to keep your muscles supple. I often advise my clients to use this initially to establish which muscles require the most attention before focusing your  stretching on them. 

If you are planning to get a sports massage prior to your race I recommend to my clients to do this no later than 3 days prior to a race. This ensures that if you are left with any post massage tenderness that your body has plenty of time to recover prior to race day.

Below are some simple foam roller exercises for you to try.  Roll the length of the muscles for 1-2 minutes, if you find a nodule focus on this area rocking back and forth in a small range for around 30 seconds until you feel some relief. 

IT Band 

This is a heavily debated exercise, the IT band is a facial band, some say to roller it others say not to. 
I feel it is personal preference however from a sports massage perspective i find the best results come from focusing on the TFL which is located on the outer part of the hip, although you can use a foam roller to release this a tennis or cricket ball is often more effective. 

Gluts

This is an area of tightness in most people. Sit on the roller, cross your left ankle on your right thigh and take your left knee down towards the roller. Roll gently back and forth. Repeat the same on the other side. 

Quads

People are often surprised how tight these muscle are particularly around the knee. Whilst rolling move your foot around to target different areas of the muscle. 

Hamstrings 

This exercise can be performed as pictured or with one leg crossed over the other or one foot on top of thigh to apply added pressure. 

Tibialis Anterior

I often find not many people are aware that you can roll through this area, it is surprisingly satisfying particularly for those who do lots of hill running which is normally most runners as lets face it running on a flat surface gets boring! 

Lower Back

Another area which can be overlooked and often gets very tight and stiff in the running population is the lower back. It is really important to keep this area supple. This area should only be attempted with a smooth surface roller not one with nodules as it can cause discomfort in the spine. 
You can either roll up and down with your shoulders level  as pictured or you can lean over to one side working into the area around your waist. 

With less than two weeks until the Virgin Money London Marathon many runners will have began the tapering process. Although no longer racking up the miles there are a lot of other beneficial exercises that can help with your race preparation. This three part blog aims to provide assistance in last minute preparations for the day.  

Stretching is an important aspect of running helping to improve recovery and reduce the risk of injury. The stretches outlined below are static stretches which can be performed either after running when your muscles are warm or at another time ideally once you've been active. It is recommended to do these daily in the lead up to the marathon. 

5. Hip Flexors
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Kneeling  on one knee with the other foot on the floor. Tuck the hip of the kneeling leg under and lean backwards until you can feel a stretch in the front of the hip. 
Hold for 30-60 seconds, then repeat on your other leg.
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6. Gluteals
Lying on your back with your left leg straight. Pull your right knee up and across towards your left shoulder with your left hand only. You should feel a stretch on the outer part of  your right hip. 
Hold for 30-60 seconds, the perform the same stretch on left side. 

8. Lumbar Spine

This area is often overlooked in runners and can be race stopping if problematic!
Lying on your back with both knees bent. Cross your left leg over the right then drop both knees down to the right looking over to the left. 
You will feel the stretch down the left hand side of your body.  As pictured use your hand to increase the stretch. 
Hold for 60 seconds. 
Perform the same stretch on the right side of your body by crossing your right leg over your left, dropping the knees to the left and look over to the right, again hold for 60 seconds.