I hate this headline. I see it all the time. The 5 best exercises for runners, for swimmers, for a flatter stomach...There are no exercises that are the best for everyone or for a category of athlete or person. We all have different needs. We move differently, we have different levels of flexibility, different strengths and weaknesses, and different levels of coordination or motor control. How can 5 exercises be good for every runner or every cyclist?
We Are All Different Even if We are The Same
Just because two people run marathons does not make them the same. Sure, runners often times have tight hamstrings but hamstring tightness can be the result of many things. Hamstring tightness can be the result of poor postural control creating an increased demand on the hamstring to compensate. Tight hamstrings can be the result of weak glutes or weak hips and tight hamstrings can be the result of good old fashioned overuse. Each of these causes needs to be addressed differently. To simply perform exercises to stretch the hamstrings or strengthen the glutes may help the one runner who’s hamstrings are tight because of weak glutes, but those exercises will not help the runner whose hamstrings are tight due to something else.
Exercise is Medicine
Exercise is indeed the best medicine. But like medicine you need a prescription. You do not just walk into a pharmacy and pick and choose medication based on a commercial you saw on TV or because your friend takes something. You consult your doctor first to evaluate your symptoms and come up with a plan for how to address your individual needs. Exercise works the same way. If you do not understand your body’s unique needs then you may be doing good exercises for the wrong reason or doing the wrong exercises for your individual needs.
Your 5 Best Exercises? Get an Assessment
The best way to determine which exercises are best for you is to start with a functional movement assessment. This is a quick series of tests that assesses the way your body moves to determine what exercises you should focus on. An example of a test would be to perform a standing toe touch. Start with your feet together and knees locked straight. Bend forward and see if you can touch your toes. If you cannot touch your toes then the next step is to determine what is preventing you from bending forward that far. It is not always hamstring tightness. It could be tightness in your low back or what we call poor motor control in your hips or core. Further testing would reveal the true reason you cannot touch your toes and then we can prescribe exercises to improve the issue.