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physical therapy Hale MI
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Newsletter Video, August 2020

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Dynamic Warm-up Exercises

Here are some videos of good dynamic warm-up exercises that can be performed before participation in athletics.

Disclaimer: Before you perform these or any other exercises, ask your physical therapist or doctor if these are appropriate for you.

Heel Walk

  • Important - stand straight up in good posture.
  • Raise the toes of both feet off of the ground.
  • Walk continuously on your heels for 40-50 feet.

Toe Walk

  • Important - stand straight up in good posture.
  • Raise the heels of both feet off of the ground 3-5 inches.
  • Walk continuously on your toes for 40-50 feet.

Knee Hugs

  • Important - stand straight up in good posture.
  • Lift your left knee up, grab it with both hands pulling it up and as close to your chest as possible.
  • Hold the position for a few seconds.
  • Let go of your left knee, step forward and repeat this with the other knee as illustrated in the video.
  • Do this 15 to 20 times on each side.

Dynamic Hamstring Stretch

  • Stand with your legs together and both arms extended.
  • Step and slowly kick one thigh and leg straight up.
  • Try to touch your toe to your hand while maintaining a straight knee, then return as you walk forward.
  • Repeat this 10x on each side.
  • Important: try to maintain an upright posture throughout the exercise.

Lunge with Rotation

  • Start by standing up straight in good posture and your feet shoulder-width apart.
  • Step out with your right foot and move into a lunge/half kneeling position but do not let your knee touch the ground.
  • Maintain an upright position with your core muscles engaged.
  • Hold that position and rotate your upper body and left shoulder across to the right side as illustrated while maintaining good posture.
  • Step forward back into an upright position.
  • Then step out with your left foot into a lunge position.
  • Rotate your upper body and right shoulder to the left as illustrated. Maintain good, upright posture.
  • Step forward again back into an upright position.
  • Repeat this 10x on each side.

Power Skips

  • Start off with your feet shoulder-width apart, your chest out, and shoulders back.
  • Drive one knee up as high as possible in a skipping motion.
  • Maintain a good 90 degree angle at the elbow and thrust the opposite hand upward as illustrated.
  • Land on the ball of your foot and repeat this skipping motion with the opposite leg and arm.
  • Repeat this exercise about 5x on each side and repeat 2-3x.

Newsletter Video Archive

Disclaimer

The information in this video is intended for informational and educational purposes only and in no way should be taken to be the provision or practice of physical therapy, medical, or professional healthcare advice or services. The information should not be considered complete or exhaustive and should not be used for diagnostic or treatment purposes without first consulting with your physical therapist, occupational therapist, physician or other healthcare provider. The owners of this website accept no responsibility for the misuse of information contained within this website.