Brief presentation on importance of upper body flexibility for runners.

1. RUNNING FLEXIBILITY
FOR EFFICIENCY AND INJURY PREVENTION

2. UPPER BODY
 NECK
 CHEST
 SHOULDERS
 UPPER BACK
 LOWER BACK
 CORE

3. INCREASED FLEXIBILITY PROVIDES
 INCREASED RANGE OF MOTION (ROM)
 DECREASED FATIGUE
 GREATER MUSCULAR ENERGY
 HEAD MOTION IN ALL DIRECTIONS
 MAXIMUM ARM SWING
 SECREATION OF SYNOVIAL FLUID BY CAPUSULAR MEMBRANE
 RESULT OF IRRITATION OF THE INNER CAPSULAR LINING
 DECREASED JOINT COMPRESSION
 DECREASED RISK OF NERVE IMPINGEMENT (PINCHING OF NERVES)
 INCREASED FLOW OF SYNOVIAL JOINT FLUID
 CARTILAGE COVERING SURFACE OF BONES
 GREATER LUBRICATION
 GREATER NUTRITION

4. EXERCISES
STRETCH FOR MAXIMUM EFFICIENCY
• HOLD EACH STRETCH FOR 3 X 30 SECS
• SLOW CONTROLLED BREATHING
• INHALE
• THROUGH NOSE
• MOUTH CLOSED
• EXHALE
• THROUGH PURSED LIPS
• RELAX INTO THE STRETCH
• LET GRAVITY DO STRETCH
• MAY PROVIDE INCREASED RESISTANCE
• HAND ON SIDE OF HEAD WITH NECK
STRETCHES.
CAUTION
AVOID PERFORMING FULL NECK ROTATIONS