Running is a great way to stay in shape, but it can also be hard on your body. One of the best ways to prevent injuries is to add leg roller exercises to your routine.
Here are the 10 best leg roller techniques for runners:
Table could not be displayed.1. FORWARD ROLL.
If you want to work your glutes, hamstrings, and core muscles, this is the one for you. Start in a standing position, then lean forward at the hips while tucking your chin to your chest. Place your palms on the floor outside of your feet. Tuck one leg underneath so that it bends behind you. Keep both legs straight as you roll toward your body until you are up on all fours. Slowly move back down to start position with control.
2. SIDE SPLIT ROLL.
If you want to learn how to stretch hip flexors, try this exercise out next time you head into a downward dog during yoga class. From downward dog, lift one leg into the air and slowly lower it toward the floor on the same side as your raised arm. Keep your core engaged and your back flat as you do this. You should feel a nice stretch in your hip flexor as you hold the position. Stretch side split roll will help lengthen those tight muscles along the sides of the thighs without making any sudden, jarring movements.
3. CURTSY ROLL.
You probably don’t think of curtsying at a formal event as a workout, but this movement is excellent for working the inner thighs and glutes. Start standing with your feet wide apart, then take a big step back with one foot while bending that knee into a deep curtsy. Keep the weight towards the front wheel of your front leg and engage the glute muscle on the side of your extended leg to protect your low back from injury when performing this exercise. Be sure to keep both knees in alignment, so you don’t twist them or strain joints when doing this one.
4. FORWARD LUNGE ROLL DOWN.
This move works well if you want to strengthen glutes and hamstrings without placing a lot of stress on your lower back. Start in a standing position with feet hip-width apart, then step one foot forward into a lunge. Keep the back knee bent as low as possible and sink your hips toward the floor. Place your palms flat on the floor in front of you and slowly roll your torso down toward the floor, extending your arms in front of you for balance. When you reach the bottom of the move, press yourself back up to start and repeat with the other leg.
5. HAMSTRING CURL ROLL DOWN.
This is a great way to work those hard-to-reach hamstrings and glutes. Start by lying on your back with legs straight out in front of you, then place one foot on the floor directly under your knee. The other leg should be bent at a 90-degree angle, with the top of your foot resting against the inside of your thigh. Lift both legs to form a 90-degree angle, then slowly lower one leg down toward the floor until it hovers just above the ground (imagine you are doing a single-knee hamstring curl). Rollback up to start position and repeat with the other leg.
6. ROCKING ROLLDOWN.
Rocking roll downs build strength throughout your core muscles and in quads, glutes, and hamstrings without placing too much stress on these areas like lunges or squats might do. Get into a pushup position, rock forward onto hands and feet, then slowly roll back down to the starting position. Keep your core engaged, and your glutes and hamstrings pulled up throughout the entire exercise for best results.
7. PILATES SAW.
Lie on your back with legs in the air and knees bent to 90 degrees, then place your hands on the floor beside you. Use your abs to curl your upper body off the floor, then reach one hand toward the ceiling while keeping the other hand on the floor beside you. Hold for a few seconds before lowering yourself back down and repeating on the other side. This move is a great way to work your abs, obliques, and hips simultaneously.
8. BACK EXTENSION ROLL DOWN.
This move strengthens the back muscles while also stretching the hamstrings and glutes. Start by lying on your stomach with arms stretched out before you, then use your abs to curl your torso up off the floor. Keep your hips down and extend your arms and legs straight out behind you (like a superman pose). Hold for a few seconds before lowering yourself back down to the start position.
9. HIP OPENER ROLL DOWN.
This move is perfect if you sit all day at a desk and need to stretch out those tight hip flexors. Start by kneeling on the floor with one leg in front of you and the other behind you. Then lean forward from the waist so that your chest rests on your thigh. Place your hands in front of you with fingers facing forward and slowly roll your body forward to feel a stretch in the hip flexor of the leg that’s in front.
10. LOWER AB CURL-UP ROLL DOWN.
This is another great move for targeting ab muscles without placing too much stress on the lumbar spine. Kneel with feet flat on the floor, knees hip-width apart, then lean backward, so your upper body is at a 45-degree angle to the bottom (imagine you’re doing a reverse pushup). Use your core muscles to curl your torso up off the ground while simultaneously rolling hips upwards towards the ceiling. Then lower back down one vertebra at a time and repeat.
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CONCLUSION:
There are many benefits to using a leg roller, including the ability to help you recover from injury or prevent it altogether. You can use one in your home when there’s no gym available, and they’re also perfect for runners who have limited space at their place of work. If you have never used a leg roller before, it’s essential to know how best to roll out each muscle group not to cause any undue pain.
