Prepare your body for running by warming up to enhance performance and reduce the risk of running-related injuries. The following exercises can help loosen muscles and get ready for the brisk walk or light jog that precede your running time.
General stretching tips:
- Perform the movement until you feel a stretch, not pain. Hold the stretch at that position.
- Do not bounce!
- It is best to stretch both before and after activity. Warm up and cool down.
|
Standing, slowly lean forward while keeping back knee straight. Keep your heel on the ground and your feet straight. Hold 30 seconds. Repeat 3 times. Do 2 times a day. |
Standing, slowly lean forward while keeping back knee bent. Keep your heel on the ground and your feet straight. Hold 30 seconds. Repeat 3 times. Do 2 times a day. |
|
Keeping you knee straight, put your foot up on a chair. Slowly lean forward, keeping your back upright as possible. Hold 30 seconds. Repeat 3 times. Do 2 times a day. |
Standing, pull one foot up towards your buttocks. Keep your back straight as possible. Hold 30 seconds. Repeat 3 times. Do 2 times a day. |
|
Standing, cross right leg over the left and lean to the right (to stretch left hip). Reverse to stretch right hip. Hold 30 seconds. Repeat 3 times. Do 2 times a day. |
Lying on your side, cross top leg over bottom leg as shown. Push upper body upward as pictured. Hold 30 seconds. Repeat 3 times. Do 2 times a day. |
|
|
In a position of sitting up half way, cross one foot over the other knee. Use your elbow to slowly push the bent knee as shown. Hold 30 seconds. Repeat 3 times. Do 2 times a day. |
Lying on you back, put on foot over the other knee. Pull the bottom leg up with both hands as shown. Hold 30 seconds. Repeat 3 times. Do 2 times a day.
Give us a call at (302) 478-5240 or (302) 655-5877 to speak with us about how our physical therapy and fitness and wellness programs can help you manage your fibromyalgia pain. We'll be more than happy to answer any questions you may have or schedule an appointment with one of our physical therapists.
