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Exercise of the Month

posted 28 Oct 2016, 05:34 by

**Exercise of the Month**

At this time of year we see lots of runners preparing for the off road season. Making sure your lower back is lose, your glutes are switched on and your core is strong are all key to aiding performance and preventing injury.

Luckily for you there's one exercise that you can do (especially before you head out for a run) that will tick all three boxes:

The Shoulder Bridge

Start laying on your back, knees bent, feet flat on the floor. Make sure your feet and knees are hip distance apart and you have a small gap under your lower back.

Tilt your pelvis so that you flatten your back into the floor underneath you.

Peel your spine piece by piece off the floor as you push your hips up to the ceiling, squeezing your glutes at the top.

Hold for a breath at the top and then slowly peel your spine back down placing the back of the rib cage, lower back and then your pelvis onto the floor.