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Video Transcription:
Welcome back to Foundation Physical Therapy’s YouTube channel my name is Christian Compean. I am a fellowship trained physical therapist in orthopedics. Today we’re going to show you what’s called, or what we call Dynamic Warm Up. It’s a great way to get moving. Its going to be the first part of a series we’re showing for dynamic warm up. So it’s a good way like I said to get moving first thing in the morning or before your workout so you prevent any kind of just nagging strain that can be from a lack of good flexibility or lack of good warm up. When you start the dynamic warm up you’ll notice that its kind of difficult to just get into these poses and postures. Stick with it for just a couple of weeks, contribute just 5 to 7 minutes to do it and you’ll notice that it does progress quite quickly. It just makes you feel ready to move and just makes you feel better in general. So first thing we’re going to do to get moving is you just start, you need an open strip. Usually what I’ll have is go maybe about 50 feet or so. If you’re indoors or you’re going out for a run just pick out a certain distance and that’s how far you’re going to go. Everybody’s a little different, you’ll find that after a few feet or that some people need a little bit more. You just start to limber up. So the first thing you’re going to do is something called Forearm to Instep so you’ll come out into this direction kind of a little bit, take an aggressive step and then you’re going to take the same side forearm and bring it towards your instep. When you do that you’re trying to get this elbow down on kind of the arch area to the floor. The important thing is that the trail leg stays straight and that you’re driving that leg back behind you very strong and straight. Then after that what you’re going to do is come around and go into this kind of hamstring stretch. I’m trying to straighten this knee and drive it to straight at the same time I’m driving my heel on my trail leg back and I try to keep that leg straight. From here I go to something called the triangle pose so I’m going to plant this right hand here and I come here and then reach this arm up to the sky. Common error that people do is really just reaching this hand back, it’s not about that it’s really about opening up your chest, coming this way and then reaching straight up. I’m trying to make a straight line from this left hand over to this right hand. Once I hit that spot I come back down. I go to a lunge position. When I’m in this lunge position I tighten my abdominals, lock in my pelvis kind of tuck my tail a little bit. Feel that engaged little bit of a stretch on this right side then I reach straight up overhead. Now you’re not holding those positions as much as I held there. It’s a constant motion. So I’m going to do one repetition on the opposite side in real time for what it would look like. So you would come down. You hit your spot, you hit your spot, you hit your spot, you come down, you hit your spot, overhead reach and then you’re on to the next one. So you would do this one after another for about 50 feet or so at least just to get moving or at least until you feel like your body has limbered up. So if this was useful to you then please like and subscribe to our channel. We want to remind you that movement is a gift. Something you should cultivate and keep. So hope this helps.
