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Prevea Health

Running Warm-Up and Stretches

 
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Proper warm-up routines and stretching exercises are key to staying healthy when preparing for a run. In five to ten minutes, you can prepare your body for miles of running. Follow this simple routine every time your foot hits the pavement. Complete each exercise, in 15-yard intervals, twice.


Slow jogJogging

Slow jog
  • Hip, knee and ankle should be in alignment when hitting the ground
  • Try not to cave at the knee
  • Focus on soft landings



High Knees Bring knees up toward chest while moving in a forward direction.High Knees

Bring knees up toward chest while moving in a forward direction.
  • Drive one knee up at a time, alternating with each step
  • Step, high knee right, step, high knee left, alternating arm swing with each step
  • Pump arms
  • Keep a quick tempo
  • Focus on soft landings



Butt Kicks Snap heels up toward buttocks while moving in a forward direction.Butt Kicks

Snap heels up toward buttocks while moving in a forward direction.
  • Drive one heel up to butt at a time, alternating with each step
  • Pump arms
  • Keep a quick tempo
  • Focus on soft landings



Skipping An easy skip with a relaxed upper body.Skipping

An easy skip with a relaxed upper body.
  • Step, hop right, step, hop left, alternating arm swing with each step
  • Concentrate on rhythm
  • Focus on soft landings



Cherry Pickers Drive knee high with the opposite arm swinging high.Cherry Pickers

Drive knee high with the opposite arm swinging high.
  • Focus on soft landings and body balance
  • Relax shoulders but use arm to generate height
  • Avoid knee caving in upon landing



Keep quick feet and knee slightly bent Open hips to rotate feet around Focus on soft landingsCarioca Utilizing hip muscles, alternate stepping forward and backward moving in a lateral direction.CariocaCarioca

Utilizing hip muscles, alternate stepping forward and backward moving in a lateral direction.
  • Keep quick feet and knee slightly bent
  • Open hips to rotate feet around
  • Focus on soft landings
  • Relax shoulders and swing opposite the hip rotation



Twist Focus: core musclesTwist

Focus: core muscles
  • Rotate upper body to the left as you slightly lift your right heel
  • Rotate to your right while slightly lifting your left heel




Knee Hugs Focus: hamstrings and glutesKnee Hugs

Focus: hamstrings and glutes
  • Standing upright, lift left knee to chest
  • Grab below your left knee with both hands and pull toward chest
  • Keep your chest up and perform a calf raise on opposite side
  • Hold for 3 seconds, release left knee and step forward and repeat with opposite leg
  • Repeat sequence with right knee



Hip Rotator Focus: glutes and abductorsHip Rotator

Focus: glutes and abductors
  • Standing upright, lift left knee to chest
  • Place both hands under your left shin
  • Pull left leg as close as you can to your chest
  • Keep chest up and perform a calf raise on opposite side



Lateral Lunge Focus: groin and adductorsLateral Lunge

Focus: groin and adductors
  • From a standing position with legs shoulder width apart, step out laterally to the right
  • Keep your toes pointed straight and feet flat
  • Squat by sitting back and down toward your right leg
  • Keep left leg straight and your weight on your right heel
  • Do not let right knee extend over toes
  • Return to standing position and repeat on opposite side



Keeping your legs straight, walk feet toward your hands taking baby steps until feet reach your hands or you knees start to bendInch Worm Focus: hamstringInch Worm

Focus: hamstring
  • Stand with legs straight and hands on the floor
  • Keep the legs straight and walk hands out in front of you into a push up position
  • Keep back flat
  • Keeping your legs straight, walk feet toward your hands taking baby steps until feet reach your hands or you knees start to bend
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