By Jackie Lai
Runners often emphasize the strength and conditioning of their lower body, focusing on building endurance and power in the legs for optimal performance.
But what about the upper body?
Running predominantly engages the lower body, which may cause imbalance and tightness in the upper body. One muscle we should pay more attention to is the trapezius muscle group. The upper trapezius is attached from the base of the skull to the shoulder blades. The middle and the lower trapezius are attached from the shoulder blades to the upper spine.
These muscles can become tight due to:
- Poor posture; rounded shoulders create tension in the upper back.
- Improper running form; hunching over can strain the upper back muscle.
- Stress. The body will tense up whether it is physical, mental or emotional stress. This may cause tension in the upper back.
Releasing the trapezius muscles can be beneficial for runners for several reasons:
- Tension relief (relief of discomfort and pain in the upper back, shoulder and neck).
- Upper body mobility; increased motion in the shoulders and neck will improve overall body mechanics during running allowing runners to run more efficiently.
- Improved posture; releasing the trapezius can help correct posture, promoting a more upright and aligned position while running.
- Injury prevention; releasing tension in the trapezius muscle can help prevent neck strain and shoulder impingement.
Myofascial Release and the Eagle Arm Stretch are two ways to release tension in your trapezius.
Myofascial Release
Props:
- Two myofascial release balls or tennis balls
- Blanket or towel
- Yoga block or stack of books
How to do it:
- Lie on your back and have your feet on the ground and knees pointed up
- Place one ball on each side of your upper back. NOTE: Make sure the balls are not on any bruises, cuts or bones
- Keep in mind LESS IS MORE! If it is too intense, your body will tense up, which defeats the purpose of the pose. If it is too intense, place the blanket on the balls. If not enough, place a yoga block under the hips
- Stay in stillness for a few breaths
- Optional: Move the arms if the body is asking for it
A video demo of this pose can be found here: https://youtu.be/KtU_q8SdLLo
Eagle Arm Stretch
How to do it:
- Find a comfortable seated or standing position
- Bring arms out wide
- Take a breath in as you exhale, and cross your right arm under your left arm
- Variation 1: Reach your hands to your back and give yourself a hug
- Variation 2: Bind your forearms by bending at the elbows and bringing your palms together
- Lift your elbows and relax your shoulders
- Stay here as long as you need before switching to the other side
A video demo of this pose can be found here: https://youtu.be/oTmKfKyhxK8
Remember that our bodies are different. Your pose might look different than mine, and that’s OK! The key is to listen to your body. Sometimes it is so much easier to listen to our egos than our bodies. Remember to do only what feels good for you.
FIND OUT MORE
Yoga for Runners is a recurring series appearing on the Brainsport blog. Check out our previous articles below:
- Runners should give yoga a shot — here’s why
- Yoga for Runners: Toe Squats
- Yoga for Runners: Egyptian Balance
- Yoga for Runners: Ragdoll pose for hamstring release
- Yoga for Runners: Locust pose for hamstring strengthening
- Yoga for Runners: Yoga for Runners: Self-myofacial release for tight hamstrings
Jackie Lai is a registered yoga instructor, certified yoga sport coach and triathlon coach based in Saskatoon. Learn more at jackielai.ca.
