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day and then go for a run. The muscles are in a state of tightness on one side and are lengthened on the other, and then you go for a run and your pelvis shifts." Switch positions and seats, if possible, every 30 minutes during the day. Varied posture remains the best posture, according to Duke, so cross your left leg, then a half-hour later, cross your right leg; sit on top of your ankle, sit straight, and even slouch. Try sitting on a stability ballit challenges your abdominal muscles and allows you to rock your pelvis, which lubricates your joints. Switch between a chair and stability ball, stand, and take short walk breaks if you work in an ofce. "One position for various amounts of time is disastrous for the spine," says Duke. Whether you run in the morning soon after rising, or in the afternoon/evening after sitting all day at work, a proper warm-up also helps prevent injury. More: How to Detect a Running Injury
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keep your pelvis level while running," says Duke. Pelvic rocks: Rock the pelvis from front to back and side to side. "This lubricates the joints of your lower back," says Duke. Backstroke arm swings: Swing your straightened arms behind you in a backstroke swimming motion. "There's a slight rotation that occurs in the shoulders when running," says Duke. Thoracic twists: Twist your torso to the left, twist to the right, and repeat. This movement activates your rib cage. Move dynamically before running to prepare the body, and stretch after to ward off injury. "You never want to stretch before the run because it de-activates the muscles you want active to propel you forward," says Duke. "But it's hazardous not to stretch. Do it after you run, but it doesn't have to be immediately afteryou can do it later in the day." Stretch the following muscle groups: hamstrings, calves, quadriceps, hip exors, quadratus lumborum ("hip hikers"), piriformis and low back, and make sure to do so every day that you run. Stretch for about 30 seconds on each side for each exercise. A complete stretching routine should take about ve minutes. Combined, the warm-up and stretches occupy seven minutesnot a lot of time compared to the hours you could spend on injury rehabilitation. More: 5 Injury-Prevention Stretches for Runners Sign up for your next race.
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