Side Plank to Prevent Side Stitch

To all my readers patiently waiting to hear how my run went, well it didn’t go exactly as planned.  It was a great run but I only ran 1 mile because I took my dog for his first ever outside run.  I have walked him many many times but never running. He was so funny.  I started off walking to warm up a little and then started to run.  He looked back at me like Ok we are running now.  He picked up his pace and off we went.  I did stop one time because I almost went tumbling over him as he stopped to smell a mailbox.  I had to walk that off a little but still ended up finishing my mile in just over 10 minutes.  Not bad for the first outdoor run since October! My neighborhood as a retention pond and walking/running around it is exactly 1.01 miles.

It is very important before any type of physical exercise like running/walking to stretch a little.  This is very important to prevent injuries.  It is also important to start to raise your bodies temperature and the muscles temperature to help prepare the body for any activity.  I like to prepare with a few stretches and activities.  A few that I use are single leg stretches, plank, side plank (todays pose) and forward folds.  All of these helps stretch my legs and core.  No side stitch while running for me.  I also teach my students how to take side plank and turn it into a bigger core exercise by taking the extended arm and bringing it all the way underneath the planted arm.  If stacking the legs is too hard, you can always have the feet side by side or have the top leg in front of you with the foot flat on the floor. 

Todays pose: Vasisthasana- side plank pose-start of in plank position or the top of a push up.  Turn onto the outside of the left foot and inside of the right.  Stack the feet if you would like and extend the right arm into the air.  Stack the arms on top of one another.  Lift up the hip point toward the ceiling and take nice long breaths.  Come back to plank and repeat on the other side. 

What this pose works: pronator teres, exernal oblique, flexor carpi radialis, triceps brachii, serratus anterior, gluteus maximus, rectus femoris, vastus lateralis, and the peroneals muscles.