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FORMA_Upper Body Conditioning for Runners

FORMA_Upper Body Conditioning for Runners

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Published by Michelle Montiel
This is an outline to a Running clinic given on "Upper Body Conditioning for Runners". Learn how the upper body muscles directly affect both your breathing ability and muscle flexibility of your lower body muscles. Information provided by the Doctor of FORMA. Thank you Dr.Claudio Carvalho and Thomas Bakman. For more info please visit www.formadocs.com
This is an outline to a Running clinic given on "Upper Body Conditioning for Runners". Learn how the upper body muscles directly affect both your breathing ability and muscle flexibility of your lower body muscles. Information provided by the Doctor of FORMA. Thank you Dr.Claudio Carvalho and Thomas Bakman. For more info please visit www.formadocs.com

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Published by: Michelle Montiel on May 07, 2011
Copyright:Attribution Non-commercial

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07/16/2011

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All rights reserved. This material may not be duplicated without the written permission of FORMA.
F O R M A
Functional Orthopedic Rehabilitation Medicine Associates230 E. 17
th
Street, Suite 202Costa Mesa, CA 92627Phone: 949 999-0777
 –
Fax: 949-999-0784www.formadocs.com
UPPER BODY STRENGTH TRAINING FOR RUNNING
Basic Principles:Upper body strength provides stability to:(1) S
upport for the upper “core” while (2)
performing ventilation (muscle action to facilitatebreathing) and optimize blood flow to and fromthe lower body.Upper body core provides functional mechanics toallow the lower core (lower back muscles, lowerabdominals
 –
transverse abdominis, and pelvicfloor) a stable base to perform with efficiencythrough the best postural stance.Poor upper body conditioning will lead to:Decreased breathing capacityUnstable core, hips, lower back, knees, ankles and feetIncrease wasted energy (energy leak) through compensatory mechanismsto continue running with poor form.Increase chance for injuries to the lower body, while increasing the risk toworsen the problems to the upper body, primarily to the neck and uppershoulders.
 
All rights reserved. This material may not be duplicated without the written permission of FORMA.
Anatomy:Neck: Upper Trapezius, Scalenes, SternocleidomastoidsShoulders: Serratus Anterior, Posterior deltoids,Rotator Cuff, Pectoralis MinorUpper Back: Middle Trapezius, Rhomboids, Latissimusdorsi.Chest: Pectoralis Major and Minor,Upper Core: Diagphram, Oblique Externus, Oblique Internus, Rectus Abdominis
SERRATUS ANTERIOR
 
All rights reserved. This material may not be duplicated without the written permission of FORMA.
Upper Body Performance for Running: Strength and Muscular EnduranceBuilding Performance:1)
 
Joint Range-of-Motion, Muscle/Tendon/Ligament Flexibility (front of shoulder and Chest)2)
 
Learn to recruit (train to contract) the needed muscles.3)
 
Increase Strength and Stability (10-15 reps x 1-3 sets, 1-2 minutes rest inbetween sets)4)
 
Increase Endurance needed to last 1-1/2 the time of the targeted race (20-30 reps x 1-2 sets, 2-5 minutes in between sets)No Pain during exercises is the goal. Watch for neck upper back and lower backpain shoulder painUpper Body Mobility (Stretches):
1.
 
Checking chest and shoulder Range of Motion:Overhead Pole Stretch2.
 
Neck Stretches:a.
 
Scalene Stretchb.
 
Neck Rotation Stretch3.
 
Chest Stretch/Upper Back:a.
 
Chest Stretch/Upper Back on ball or foam-roller:
 
E
xtend upper back and stretch shoulders “T, Y & I”
 b.
 
Pectoralis Minor: lie on bench (sofa) or ball and extend shoulderrotate scapula (shoulder blade) down (thumb pointing down).c.
 
Pectoralis Major:Wall Stretch w/ arm lower and higherSingle arm push-up stretch4.
 
Rotator Cuff:a.
 
Internal (IR) and External Rotations (ER)Towel or Pole Behind the Back: pull up (IR) and pull down (ER)5.
 
Wall and Pole Chest/Upper Back/Shoulder Stretch6.
 
Ball Chest/ Upper Back/Shoulder Stretch

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