Wabo, susan? semi supine is a really good position to know.
had a look at youtube but clips aren't great, lots of variation. This is except from the pdf I mentioned, how I got shown. You could sit for 30 seconds, 3-5 minutes, however much time you have, a few times per day especially if any aches.
"Semi supineSimply lie down on the floor (a bed will not do) with your knees up and a few books under your head. That’s doing it but how do I get there?
Getting there 1. Get your books. 2. Sit on the floor and put the books behind you. 3. Draw your feet up as close to your bottom as you can get them, holding your legs with your hands. 4. Allow your head to drop forwards as far as it will drop. Don’t pull it or force it — just drop. Also, allow your back to curl forward as much as it wants. Don’t try to bestraight. 5. When you’ve done all that (and not before) then let go of your legs. 6. Leaving your feet on the ground and your head dropped forwards, roll back. 7. Roll back as fast as you dare …keeping your head forwards the whole time.
8. Only when your head touches the books should you stop keeping your headforwards. Keeping your head forwards stretches your back. If you let it come backand lose your stretch, your lying down will be a lot less useful.
So I got there. How do I get up?To get up, roll over — like a cat. Look where you’re going to roll. Then let your head turn. Then your shoulders, then your hips. Your legs come last. That’s important."
I probably had 6 sessions at £50 (yikes!) so you're getting the best bit for free.
Great exercise if you are often sat in office chairs for most of the day, have neck/ back problems, also things like headaches & migraines since you get rid of a lot of tension.
Good session DtF, fast last mile. Getting faster?
FOTD ! TOTP! double whammy.
dave remember your sub 4 friends when you are famous.....
frc, great tips I have all of those sitting at a desk all day problems too!
racing tomorrow, 5 mile xctry again, should be fun
FRC thanks for that £50 lesson back in the office after two days out in the cold....very useful to know that exercise. I sit on a swiss ball infront of my computer most days and get a bit stiff in the hammies and back. Will give it a try........
FRC - getting faster and seemingly finding it easier to maintain pace (most of the time) especially when running with some of the guys with the club. Last nights partner is a bit of a power house and we raced each other back to the club - great stuff!
Getting dark here up north nearly time to don the trainers and head off up the trail for a little run home. ITS FRIDAY have a good weekend all, especially if you have a race planned.
What award dos have you been to Susan?
Wabo - I'm xcing tomorrow, too. Not as far as you - we're doing about 6 or 7k. First running race for AGEs.
Then back in the sea on Sunday. Actually looking forward to it. No doubt I'll get the dreads again tomorrow night.
What's everyone else doing?
mwah! for ikle for all for awards visiting peeps and so on xx
Evening all, As Wendy said different plans today I wanted to finish feeling strong (ish) so forced myself to have my first little walk after 5 miles took lots of 30 second to 1min ones from then on. Very much a Comrades training run. As a result very happy with 3.55.16 It was good to just jog across the line knowing I could have gone further, in fact kept thinking maybe I should have done the 40 that was also on!
Very aware fot those who have not got a sub 4 that may sound bad but all I would say is the more you do the easier it gets honest. Thats my 8th marathon or above of the year and convinced if you stay healthy it makes a huge difference
Martin & Wendy - excellent!!
Well done Wendy and Martin. Amazing! People with amazing times ie sub 3 hours have used the walk/run to great effect!
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