It's that time of year where people decide, hey,
I'm going to do you know the turkey trot or go run because I want to try to be healthy,
especially with all the food everybody's enjoying.
But if we are going to move, we want to make sure that we have a good warm up to, you know,
really prevent injury.
Absolutely.
All right. So
Whitney
and
IC is here. So what are some of the things that you suggest?
I just doing things for our ankles?
So you,
especially if you're running.
Um I don't know, what is it? Three miles
typical trot?
I think
so.
I
think
so. I would do things for our ankles and hips
and do some hip openers and ankle mobility things.
So the first thing that we want to do of course is like lengthen our spine,
throw our shoulders back, think about the posture and then how are we going to
move?
Ok,
good and
maybe move your arms too and get that nice spine stretch and you're
going to feel your balance as well as you get up into that
and then the calf muscles. Yes,
which is good because you're gonna be using everything.
And now, how many of these would you suggest that I do? Should I do it for time?
I would say maybe
30 seconds. Ok.
So after we do 30 seconds of this, we raise at the top, we lengthen,
what are we gonna do?
Next? Next thing is we're gonna move laterally. So from side to side,
which will also be really good for the ankles.
So moving from side to side that we could just do that with a squat.
You can also do with lung, but we, we could do with a squat, right?
OK. So I just want to start in the center and then just move from side to side.
So move side to side, get a nice little bend
and then
I like that, you added the extra one in the sensor too,
that makes it just that little bit harder.
So actually, conversely,
if you want to make it not so difficult and you want to just step it out to the side,
working side to side, that's also a good idea as well.
So how many are we doing this for 30 seconds as well? Listen
for 25.
OK. These are good squats.
I mean, listen, my body weight is helping to tone my body right now
and think about crying of your head up
definitely.
Instead of because I see some people kind of like
hunch over a little bit too much to keep that coin
tight. Ok. And now the next thing that I want to do
to also help with my balance and mobility. Yes.
So let's
go.
I
got to work on my balance and mobility. We have to
just kind of come to a nice
and I want to flex my leg
and then kind of really stay rooted in this leg.
So your four corners of your feet pressed into the mat on that left foot
and you're also flexing that will help with the balance,
but also keeps that ankle active.
Then we should do maybe
point
and then flux
point
and then flex chest up
and just even standing on your leg
and having it hold all of your body weight for a
prolonged period of time could also just help improve your balance
and you're gonna feel it in that standing leg.
Oh Yeah.
In the love loot. Yes.
So we would do this again for time and then switch to the other side.
So it gets to work. Same thing applies. Chest up, head lifted.