The Yoback is an excellent tool to help reduce muscle soreness and increase your flexibility helping you to recover faster and run further. You can use the individual pieces for calf raises and it's much more effective than a calf rocker, wall or stairs for a calf stretch.
In this short blog, I'll show you my favourite Yoback stretches/ exercises to help you run further and faster!
Full Body Stretch
Sit on the floor with the wheel behind you. Gently lean back, lift your hips up and open your arms out to the side. To gently massage your spine, use your arms and legs to rock backwards and forwards
Calf Raises
The cork mat of the Yoback provides a grippy surface and the curved shape is ideal for calf raises. For extra stability do it nearby to a wall to hold on to for support.
Calf Stretch
It's probably my favourite stretch with the individual pieces. Place one foot at a time, or two if you have something to hold onto for balance. Then gently lean forward until you feel the stretch in your calf. For a more advanced version stretch both at the same time whilst leaning onto the wall.
Downward Facing Dog
The downward dog pose might be the best yoga pose for running since it stretches the whole body. However, if you're not very flexible you may find it hard (or impossible!) you get your feet flat on the floor. Using the Yoback, you have two options: firstly, you can place your feet on the Yoback, allowing you to keep your knees straight. I feel like this way provides a deeper lower body stretch. Alternatively, place the Yoback underneath your hands and push back. You can still get your feet to the floor but it gives a stronger upper body stretch.
Childs Pose
Spread your knees out wide as your mat, with the big toes touching. Rest your butt on your heels and sink your belly onto your thighs. Place your arms out in front of you and place your palms on the Yoback pieces, set about shoulder distance apart. Rest your forehead on the floor if possible.
Squats
The Yoback can be used to help you build your leg muscles by doing squats on them. This is especially good if you have tight hips, which means you can’t get too low in your squats.
Low Lunge
By having your front foot on the Yoback and leaning forward whilst sinking your hips down, you stretch out the psoas muscle, which is often very tight from running.
Ankle Stretch
This is a deep ankle and quad stretch. Keep your spine straight or slightly lean back for a deeper stretch. You can also swap the position of the Yoback so your knees are on the mat and the tops of your feet are on the Yoback.
Wide Angle Forward Fold
Wide angle forward fold - If you have tight hips and hamstrings, it is difficult to bend forward deeply. Place the wheel out in front of you to allow you to fold deeper.
Reclined Butterfly Pose
For a gentle hip opener, place one or two pieces of the Yoback under your back, place your feet flat on your floor, knees raised up, and let them fall down either side of you. They might not reach the floor, but that’s OK.
Do you run competitively? The Yoback's lightweight and portable design means it's the perfect tool to take in your backpack for those away runs.
With an exercise ebook, free delivery, a 30-day money-back guarantee and free returns, why not try it out today and see the benefits for yourself?
