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Winter Workout Warm-Up

This quick and easy head-to-toe routine will release tension in your upper body, improve circulation and promote flexibility in your lower body.

Warming up is especially important during winter months. Starting out cold for a run in chilly conditions can make your joints extra vulnerable to injury, says Dennis Barker, head coach of Team USA Minnesota. Cold tendons and ligaments are tight and less elastic, making them more prone to tiny tears and inflammation. Try this before your runs.

  • Arm Rotations: Do 10 arm circles, moving in a forward direction. Repeat, circling your arms backward. Then, swing your arms back and forth across the front of your body.
  • Ankle Rotations: Raise one foot up onto tiptoes. Rotate the other foot’s ankle in a circle 10 times. Then repeat in the other direction.
  • Head Rotations: Lower your head to your chest. Then slowly roll your ear toward one shoulder, and continue the motion, making a full circle. Do 10 circles, then repeat in the opposite direction.
  • Trunk Twisters: Standing with your feet shoulder-width apart, bend at the waist so that your upper body is parallel to the floor. Rotate your torso in a full circle 10 times, then repeat in the opposite direction.
  • Knee Circles: Stand with your feet a few inches apart and your knees touching. Keeping them together, slowly rotate your knees in a circle. Complete 10 circles, then repeat in the opposite direction.
  • Leg Swings: Holding a chair for balance, swing one leg from side to side and then front to back, completing 10 swings in each direction. Repeat on the opposite leg.

For more information, click here to go to Runnersworld.com

Categories: Wellness
Tagged In: Winter, Workout
Posted on November 9, 2016

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Winter Workout Warm-Up

This quick and easy head-to-toe routine will release tension in your upper body, improve circulation and promote flexibility in your lower body.

Warming up is especially important during winter months. Starting out cold for a run in chilly conditions can make your joints extra vulnerable to injury, says Dennis Barker, head coach of Team USA Minnesota. Cold tendons and ligaments are tight and less elastic, making them more prone to tiny tears and inflammation. Try this before your runs.

  • Arm Rotations: Do 10 arm circles, moving in a forward direction. Repeat, circling your arms backward. Then, swing your arms back and forth across the front of your body.
  • Ankle Rotations: Raise one foot up onto tiptoes. Rotate the other foot’s ankle in a circle 10 times. Then repeat in the other direction.
  • Head Rotations: Lower your head to your chest. Then slowly roll your ear toward one shoulder, and continue the motion, making a full circle. Do 10 circles, then repeat in the opposite direction.
  • Trunk Twisters: Standing with your feet shoulder-width apart, bend at the waist so that your upper body is parallel to the floor. Rotate your torso in a full circle 10 times, then repeat in the opposite direction.
  • Knee Circles: Stand with your feet a few inches apart and your knees touching. Keeping them together, slowly rotate your knees in a circle. Complete 10 circles, then repeat in the opposite direction.
  • Leg Swings: Holding a chair for balance, swing one leg from side to side and then front to back, completing 10 swings in each direction. Repeat on the opposite leg.

For more information, click here to go to Runnersworld.com

Categories: Wellness
Tagged In: Winter, Workout
Posted on November 9, 2016

Upcoming Events & Classes

See More Events

Physical Therapist Tips

Arlington Physical & Hand Therapy has offered aquatic physical therapy for several years. Over the last two years there have been some changes to the program to fully utilize the facility and background of the aquati …

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