The 12 exercises in the Myrtl Routine help strengthen the hip girdle
while also helping to provide a greater range of motion in this area.
These exercises include:
-Clams
-Lateral Leg Raise
-Donkey Kicks
-Donkey Whips
-Fire Hydrant
-Knee Circle, Forward
-Knee Circle, Backward
-Hurdle Trail Leg, Forward
-Hurdle Trail Leg, Backward
-Lateral Leg Swing
-Linear Leg Swing
-Linear Leg Swing, Bent Knee
Watch the video above to see how to perform each exercise properly, then click HERE to download a PDF detailing the entire routine.
Originally posted here
*Note - I love the Myrtl routine for the following reasons:
- You can do it anywhere...even in an airport or a hotel lobby
-
Runners are often tight, inflexible and a-symetric in the hip girdle
and this routine is a one simple step towards addressing those issues
- It can do pre-run or post-run or on it's own (I often assign it on a
travel day, assuming the athlete ran at home, then traveled and had to
sit for several hours; they'd do this routine when they arrive at the
hotel or a hour before bed).
So, you'd not be surprised that I assign Myrtl all year, yet you
could argue that it is most important in the months of December and
January. Why? Indoor track and slippery running conditions. We'll
start with slippery running conditions.
Running on a slippery surface - or even a surface like loose gravel
on a dirt road or pavement - is a greater proprioceptive challenge and
therefore a greater athletic challenge than running on pavement; the
stabilizing muscles, specifically the abductors and adductors in your
legs/hip girdle area, are working overtime when a runner is training on
a slippery surface. The Myrtl routine addresses these areas, helping
you strengthen your abductors and your adductors (i.e. your groin
muscles), as well as improving your general range of motion in the hip
girdle.
Indoor track - especially when you're training and racing 200m flat
tracks - simply feels different then running on an outdoor track, which
highlights the increased proprioceptive demand of running a curve.
When people think of proprioception they tend to think of just the foot
and ankle, yet the body is brilliant at recruiting other muscles to
help with a task. This is where the abductors and adductors come into
play and Myrtl is a great way to strengthen those those muscles before
you attempt an indoor PR.
Feel free to ask questions or to disagree with this in the comments section
~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
Jay Johnson
