I can’t believe the London Marathon was back in April. I’ve got my next race on Monday and can’t wait to get that medal bling.
Whether you’re in preparation for, or recovering from a race or are just looking at upping your training you should think about trying a Power Plate session. I was recently invited down to Good Vibes studio in Covent Garden to do a post-marathon stretch and plate session and I was pleasantly surprised.
I hadn’t used a Power Plate for about eight years but I was interested to learn more about how Power Plate provides functional flexibility and aids active recovery to keep our muscles and joints in check. Lord knows my high heels are tightening my hips so I need all the help I can get in the flexibility factory.
I found it great and would recommend it for a stretching, flexibility focused session. If you are in London check out Good Vibes and if not, here are some examples of exercises you can do at your local gym or Power Plate venue. There are various speed and intensity settings so make a note of the power below to avoid bouncing around like a Duracell bunny.
Movement Preparation – 30 Hz Low 45 seconds on each leg
1. Standing 3 dimensional front hip
Begin in split squat position with slight stretch felt on front hip/thigh.
a. 15 seconds Drive both hands forwards and back over head
b. 15 seconds Both hands over head, drive side to side
c. 15 seconds Both hand at should height, drive right and left rotation
2. 3 dimensional Standing Dynamic Calf
Begin in traditional calf stretch then lift one leg.
Use knee as the driver and maintain a comfortable tension in the calf being stretched:
a. 15 seconds Drive knee forward and backwards
b. 15 seconds Drive knee Side to side on 45 degree angle
c. 15 seconds Drive knee Right and left rotational
3. 3 Dimensional Lateral Hip
Begin with one leg pre-positioned across body with standing leg slightly bent.
Reach arm overhead and to the side until stretch is felt in lateral hip, then:
a. 15 seconds drive hips forwards and back
b. 15 seconds drive hips side to side
c. 15 seconds drive hip right and left rotation
Activation – 30-45 seconds each leg
4. Single leg balance reach or tap
Begin standing on one leg with knee slightly bent and other foot raised 2-3 inches off surface.
a. 3-5 repetitions reaching foot forwards and backwards
b. 3-5repetitions reaching foot to the side and then across the body
c. 3-5 repetitions reaching foot right and left rotation
Post Run Recovery
Functional Flexibility – 45 seconds 30 Hz Low
1. Calf Massage
Lay on your back with the backs of the calves resting on the Power Plate.
2. Quad Roller
Lie with the foam roller resting against the front of the thighs. Move back and forth, rolling the roller up and down the thighs, controlling the movement with the arms.
3. Piriformis Roller
Begin seated on a foam roller then cross your right leg over your left and reach back to place your right hand on the floor.
Place a little more weight into your right hip then slowly roll back and forth on the roller, using your arm and legs to control the movement.
Repeat on the other side.
There you have it! A few hints and tips for Power Plate goodness. Flex those hip flexors and let me know how you get on!
Until next time,
The High Heel Runner
HighHeelRunner 