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Band Ankle Eversion
A banded drill for the peroneals, the muscles on the outside of the lower leg that steady the ankle. For runners coming back from an ankle sprain.
Spine CARs
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Spine CARs: slow, controlled, end range movements of the spine with the hips and legs held still. Done daily, they keep the low back and mid back moving.
How to do it
Stand tall with the arms crossed. Side bend to one side, curl forward one segment at a time, circle across to the other side and come up, then go the other way. Move slowly and keep the hips and knees still. Do a few circles each direction, daily.
Common mistake
Moving the hips and knees to make the circle bigger. Lock the lower body in place and let the movement come from the spine.
Helps with
- Low back pain
- Posture
- Running injuries
This video shows the movement. Your dose and progression depend on your plan. Not sure where to start? Take the free ADAPT assessment.
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