A while back, I shared an Instagram post with some tips for upper body self-care for runners. It ended up being too long and I needed to cut a few things out, not to mention the challenges I was having loading the video. So, I decided that it would be worthwhile to share the information right here.
Many runners, when thinking about self-care, focus their attention on their lower body. With some reason, of course, our hips, glutes, feet, et al, take a beating when we run. However, our shoulders, neck, lats, and arms are working too so leaving our upper body out of our self-care plan is a mistake.
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Don’t forget to strengthen your upper body too: Upper Back and Shoulder Workout for Runners
Why is Upper Body Self-Care for Runners Important?
Many runners are dedicated to stretching and rolling their hips and glutes. But what about your upper body? Here are tips for Upper Body Self Care for Runners. #running #runningtipsClick To TweetHave you ever finished a run and noticed that your shoulders, neck, or upper back were tight and sore? Me too. This can be caused by poor posture, among other things. Or you may be holding tension in your shoulders, which can be caused by things like carrying your water bottle in one hand or even the positioning of your arms.
When you run, your head sits atop your skinny neck like a watermelon. As you tire, it wants to fall forward, depending upon the strength of the upper back to support it. In addition, most runners (and most people in general) live a lifestyle that includes too much sitting. That’s why strengthening your upper body is important too.
That frequently hunched over position contributes and exacerbates poor posture and the weakening of the postural muscles, causing us to slouch even more. This can inhibit the ability to utilize full lung capacity, absorb forces, and can lead to back and neck pain, and potential injury.
Upper body self-care for runners, plus strength training can help you feel and run better. That’s why I’m sharing these three of my favorite tools and two of my favorite stretches that will help you move and feel better.
Upper Body Self-Care for Runners
I can almost hear you right now saying, “I barely have time for my lower body self-care!” Yeah, I get it, but you’re in luck. Both stretches that I’m going to show you not only stretch your shoulders, chest, and lats, they also target your hamstrings, IT band, and low back. It’s a win-win! Plus, it’s important to use your recovery tools on your upper body since everything is connected through the fascia. That means that pain in the back, glutes, or hips can be referred by tightness in the upper back or shoulders. And vice-versa.
Upper Body Self Care for Runners: Three Tools
There are a lot of self-care tools out there these days. Here are three of my favorites and some tips on how to use them for your upper body self-care.
Tennis Ball
Yes, the simple tennis ball is one of the best and least expensive tools a runner can use. It’s great to use it to activate your feet in the morning, roll out your calves after your run, and just about any other self-care use you can think of. Here’s how I use it for my upper body, including my shoulders and neck.
Stand with your back to a wall and place the tennis ball on your upper back. Roll around gently to discover tight spots, then add a little pressure and work through them. You can also roll gently into your neck as well as your mid-back.
Massage Gun
Use your massage gun on your upper back, shoulders, and arms. Use a deeper pressure on painful areas. It’s nice if you have someone to help you reach your mid-back, but in a pinch, you can cover most areas of your upper back. I love my Theragun Mini. It’s as effective as bigger, more expensive massage guns plus it’s so easy to toss it in your purse or gym bag.
Here’s my Theragun Mini Review
Foam Roller
I always use my favorite foam roller, the Intelliroll (save 10% with the code coachdebbie). Its “spine zone” allows you to roll up and down your back without discomfort along your spine. As you can see in the video, I’ll first place the Intelliroll at the base of my ribs, and extend my thoracic spine a few times. Then try slowly rolling, an inch or two at a time, up your back to the base of your neck. Finally, roll to the side a little and roll through your lats.
Upper Body Self Care for Runners: Two Stretches
I love both of these stretches and I incorporate them into my stretch classes, my assisted stretching program, as well as my own stretching. They feel so good (as they should, no pain allowed here)!
Chest Opener
Lay on your side with your right leg on top. Take your straight right leg in front of you until you feel a stretch in your hamstrings. Move your left leg back a few inches. Extend both arms in front of you with your hands stacked. Inhale. As you exhale, take your right arm back, rotating at the torso and reaching behind you. You should feel your chest open up, plus a nice stretch in your hamstrings. Repeat five to 10 times, moving on your breath.
Quadratus Lumborum (QL) Stretch
The QL is your deepest abdominal muscle. It’s found in the low back between the top of your pelvis and your lowest rib. Many twisting and bending stretches target the QL. For this one, lie on your side and drop your top leg behind you. Start by inhaling and reaching your top arm behind you. As you exhale, reach forward and turn your chest toward the mat. Repeat five to 10 times, moving on your breath. This stretch also targets your IT band. You can do this stretch on a bed or massage table, dropping your top leg down behind you for a deeper stretch.
In the end, remember that our bodies are all connected by fascia so that when your self-care includes your upper body you are getting great benefits for your lower body.
Do you include upper body stretching and rolling in your running self-care routine?
And Now It’s Time for the Runners’ Roundup!
Linkup with the #RunnersRoundup with @DeborahBrooks14, @milebymilerun, @runningwithpugs, and me! Bring your best #runningrelated posts, find new blogs to follow, and share your love of #running!Click To Tweet
Weekly Linkups
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
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Ultimate Coffee Date with Deborah and Coco
I have never seen that QL stretch before, but it makes perfect sense! I will try it out this afternoon! Thanks, Debbie!
I love QL stretches. All that twisting feels so good!
These are great! My upper body tends to get really tight from everything you mentioned. Plus carrying a toddler doesn’t help! These stretches look so effective!
Sometimes we don’t realize how much our upper body needs a little care. Especially when you’re carrying a toddler.
I definitely focus more on my lower body while stretching. My upper body is always happy when I give it some love too. Thanks for the reminder
It really is helpful to add a little upper body to our regular body care routine. And it feels so good.
I feel like so many of us disregard our posture and core strength, which can lead to so many little aches and pains that worsen over time. I am constantly on my husband about it – his back is always hurting, but he never stands up straight or sits up properly… even the way he sleeps isn’t great for his back. Sigh.
Thanks for giving some great tips and suggestions.