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GYROTONIC® and GYROKINESIS® Methodology: Runners Posture Part 2 – Hips, Legs and Feet


By Columnist Dana Rader  – Exercise Physiologist, GYROTONIC® & GYROKINESIS® Master Trainer:


Photo credit: Dana Rader GYROTONIC® and GYROKINESIS® Methods

In my last article I explored the importance of postural balances and core strength when embarking on a running program. Yes, anyone can put on their running shoes and go for a run. However, you need to have an awareness of what is happening with your body before you go out the door.

If you are sitting at a desk for long hours during the week, it is possible your hip flexors will be tight. Plus,  your hamstrings may have forgotten how to work efficiently. Also remember that two essential elements of running are your feet and those all-important intrinsic muscles. We throw our feet into our running shoes without much thought about the muscles in these appendages. Even worse still, is wearing those high heels. You’ve worn them all week, and now you’ve got tight calf muscles. The good news is many of these issues can be resolved using GYROTONIC® and GYROKINESIS® methods.

My clients love to use the pulley tower upper straps, creating a traction effect, and move through what we call the hamstring series. This series uses the entire length of the hamstring muscles, strengthening and stretching. It enables the quadriceps to work eccentrically, at the same time releasing tight hip flexors. We work through lateral, internal and external rotational movements to mobilise and free up the hip joints. We are also articulating at the knee and ankle joints, therefore incorporating the entire lower limb chain, as well as dynamically using our core to support us. Most important, though, is that it helps us to become more aware of how our body moves while removing the effects of gravity.


                                                                                                          Photo credit: Dana Rader GYROTONIC® and GYROKINESIS® Methods

Another great tool is what we call the GYROTONIC® Leg Extension Unit (LEU). This unit is beneficial for the hamstrings. Although, its focus is on the knee joint. It is useful for correcting patella tracking issues and is great to strengthen the muscles and connective tissues around the knee joint which take on excessive load when we run. The LEU is an exceptional tool to mobilise and increase the range of dorsi and plantar flexion at the ankle joint. Also, it addresses the calf muscles, as well as working the feet and the intrinsic muscles supporting our arches.

Now is the time to get out and to get moving. By all means enjoy the spring weather and get out there rain or shine, walk or run. But, just remember to have an awareness of your body and to concentrate on strengthening your weak links to avoid injuries.

GYROTONIC® and GYROKINESIS® are registered trademarks of GYROTONIC Sales Corp., and are used with their permission.

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