Myrtl Stretching Routine – UPDATED 2020 – A Complete Guide!
If you are preparing for a running race, you should warm-up and strengthen the core properly. However, static stretching and crunches are no longer popular. Everybody from casual runners to professional athletes have turned to dynamic warm-ups and stretching routines. Dynamic exercises not only help in core strengthening but also increase the range of motion and get you ready for a run. These types of workouts are quite versatile and can be done at any time. One such routine is the Myrtl routine which is a simple, no-equipment workout program that suits anybody.
In this guide, we discuss everything you should know about the Myrtl stretching routine.
Myrtl Stretching Routine – A Complete Guide
Developed by a running coach in Colorado, Jay Johnson, the Myrtl Stretching Routine is one of the most effective routines for strengthening the hip muscles. This exercise routine is quite simple and takes only about ten minutes to complete. It consists of easy bodyweight moves that focus on the hip girdle, an area generally neglected by runners.
Though this routine is too simple to seem effective, it targets the smaller, stabilizing muscles in this area to strengthen and improve range. These exercises strengthen the muscles which are crucial for running and prepare you for the later stages of long runs or endurance events so that you don’t get tired. Runners and athletes specifically benefit from the strength in their hip and pelvic areas as this would support the core.
Strong hip flexors as well as small glute muscles help the body absorb the impact during running and enable you to maintain proper form and posture. This is quite important because you lose form when you get tired while running and the impact gets placed on the wrong points of your muscles, joints and tendons leading to an injury.
While squats, lunges and other exercises work for these muscles, they focus more on bigger muscles and can lead to knee pain. Myrtl routine does not strain the knee. Adding this routine to your workout regime can give a break to your knee while enhancing flexibility and motion, thereby saving you from pains and injuries from running.
How Often To Do Myrtl Routine?
It is advised that you should perform the Myrtl exercises for a minimum of three times in a week. However, runners should perform the routine before every run. You can either make it a part of your pre-stretching routine or add to any dynamic warm-up session. You can include other weight training exercises in your routine and perform them on other days. You should also do the Myrtl routine after every run.
Myrtl Hip Routine
Focusing on the smaller hip muscles is quite beneficial for runners which can be achieved through Myrtl stretching routine. It promotes the activation of muscles in the hip region to improve mobility for pain-free running over distances.
Lateral Leg Raises
Lie on your side with your legs straight. Lift the upper leg to 45-degrees and then slowly lower it. Do 5 reps with flexed toe, 5 with toe pointed out and 5 reps with your toe pointed toward the ground. Then, repeat for the other side.
Lie on your side keeping your knees bent at 45-degrees. Move the leg up bending from the hip. Keep the heels together, lower and repeat. The legs should seem like clamshells. Perform 8 repetitions on both the sides.
Start with your hands and legs down in a table position. Lift one leg and extend it behind you. Swing it to the side and then again to the centre. Repeat this 5 times and then switch the leg.
Begin on all your fours. Then, bring one knee close to the chest. Kick the other leg behind with your foot flexed and your knee bent. Do 8 repetitions and then do the step for the other leg.
To do this exercise, start on all your fours. Lift your leg to the side till your knee reaches the hip height. Keep the knee bent. Lower to the starting position. Do 8 repetitions on each leg.
Myrtl Girdle Exercises
Myrtl stretching routine also targets the muscles in the girdle to enhance the range of motion. The range and mobility often degrade when you run long distances on a regular basis.
Hurdle Trail Legs
Stand straight keeping your hands either on the hips or on the wall for balance. Lift a leg, bend the knee and circle it forward.
Do 5 reps and repeat the step on the other leg. Once done, repeat the entire exercise while circling the legs backward.
Begin on your fours. Start making backward circles with your leg with your knee bent. Make 5 reps and then do it with the other leg. Then, repeat the sequence circling the legs forward.
Linear Leg Swing
Stand straight with your feet hip-width apart. Rest the arm on the wall if you need balance. Swing a leg behind you and then in the front. Do 10 repetitions and switch the leg. Do 10 reps for each leg.
Linear Leg Swing with Bent Leg
Stand near a wall and rest one arm on the wall if you need balance. Then, bend one knee at 90-degree and swing the leg front and behind.
Do 10 repetitions keeping the knee bent and then repeat for another leg.
Lateral Leg Swing
This exercise is for hip strengthening. Stand with your hands on a wall as you face it. Stand straight with your feet hip-distance apart.
Swing your right leg across the body while standing on the left leg. See that the foot reaches the height of your hip. Keep the leg straight and do 10 repetitions per leg.
Myrtl Running Exercises – Getting Started
Core routines, strength exercises and dynamic flexibility are all important for running. One should do a flexibility routine before the run and core or strength routine after the run. This would improve the running to a great extent. A 5-10 minutes of flexibility work before the run would increase the blood flow and heart rate.
Myrtl running exercises can be done after the run to loosen and relax the muscles and make an excellent warm-down. They also help build strength to run better and handle higher intensity. These exercises would reduce chances of injury. The Myrtl routine not only targets the hip area but also improves the general flexibility.
You can get started with Myrtl exercises by doing them after the run until you are comfortable doing them before the run. Myrtl is a great choice for those who have tight glutes, flexors or groin. By getting you ready for a run, they help avoid injury and stay consistent in performance.