Running Tips: Importance of Rotational Core Stability

Did you know one of the best things you can do for your running is focus on rotational core stability? A recent study found that increasing the sizes of the oblique muscles had a positive impact on the stability of the trunk and hip muscles. These oblique muscles are also called “swing muscles”

If you’re focusing only on traditional core exercises (sit-ups, planks, v-ups), this study is proving that adding more oblique exercises are key to truly strengthening the core and trunk. Exercises should focus on rotation to truly strengthen the internal and external obliques. You can find a full set of exercises online, referred to as “SAS Exercises”."

Best Oblique or Swing Muscle Exercises

  • Side-lying thoracic rotation

To perform this exercise, lie on your side with your bottom arm extended in front of you and your top arm resting on your hip. Bend your knees at a 90-degree angle and keep your feet together on the ground. Slowly rotate your top arm towards the ceiling while lifting your top knee towards the ceiling, all while keeping your eyes on your hand. Hold the stretch for a few seconds, then slowly lower your arm and leg to the starting position. Repeat the exercise on the other side.

  • Side-lying Skater

Lie on your side, kick your leg out, then bring the knee in. Focus on keeping the core and upper body stable, drawing in the ribs. Do not arch your back. Do 5-10 on each side depending on your exercise tolerance.

  • Row Dog

This is a variation of the Bird Dog exercises, where instead of a reach, you incorporate a row. On hands and knees, punch forward and bring knee in, then then in and kick the leg out. Focus on elongation through the leg and core.

Charlotte Spangler