• Lying on your back, one knee bent; move straight leg towards other leg and at the same time do a crosswise crunch taking your opposite elbow towards your straight leg. This strengthens the inner muscles of your thigh which attach to your pubic bone. If these muscles learn to work with your abdominal muscles - specifically the oblique ones it creates a closing force on your pelvis which stabilises it.
• Standing against the wall, knees bent to 90° and feet hip width apart. Keep one hand's breadth behind your spine to ensure that you hold your curve in your lower back. (with your stomach muscles). Now lift you left leg and lower your left arm using self resistance, (making it difficult for you to lower your arm). This uses your standing leg, backside muscles (gluteus maximus) and your opposite latissumus dorsi muscle which again make a cross sling which stabilises you pelvis.
• Lie on you back, knees bent, with a bottle under your one foot. lift you backside off the floor, (roll it up) and try to straighten your other leg. Keeping the hips absoulutely straight, do not allow one to dip downwards. The unstable surface of the bottle, which can roll, will help develop your stabiliser muscles. Do not use a breakable bottle, or a plastic one, but one which tends to roll and requires you to keep it still

If you do 10 repetitions of each exercise on each leg, daily, you willl make your pelvic girdle much more stable, enebling you to run more easily and with less effort and sway. Hopefully this will help prevent injuries by preventing excessive unnecessary movements and overwork of muscles.



Back to running.