Watch this short video to learn 11 running warm-up exercises from Emily Klump, (PT, DPT at Orthopaedic Rehab Specialists in Jackson, MI). If you start doing these each day prior to your runs, you could be along your way to being ready for your first 5k within about 8 weeks.

Weight Adjusted treadmill called the AlterG is available at 3 of the Orthopaedic Rehab Specialists physical therapy clinic locations in Holt, East Clinic in Jackson, and at the Foot, Ankle & Running Center in Jackson!

Hip crossover – 8 reps to each side
Step 1: Lie on back with arms spread wide, knees and hips at 90/90.
Step 2: Swing slowly side to side.

Open books – 8 reps to each side
Step 1: Lie on your side with shoulders, hips, and knees at 90.
Step 2: Rotate top arm and shoulder back to try to touch shoulder blade to floor. Step 3: Return to start position and repeat

Leg-overs – 8 reps to each side
Step 1: Lie on back with arms spread wide and legs straight.
Step 2: Swing one leg up and over to touch the opposite hand. Initiate the movement with your belly button.
Step 3: Return to start position and perform with other leg

Scorpion– 8 reps to each side
Step 1: Lie on stomach with arms spread wide and legs straight.
Step 2: Swing one leg up and over towards opposite hand. Initiate the movement with the glute.
Step 3: Return to start position and perform with other leg.

Calf stretch- 8 reps to each side
Step 1: Begin in push-up position with one foot resting over the other heel.
Step 2: Press heel down to the floor then raise up. Repeat

World’s greatest stretch – 6 reps to each side
Step 1: Lunge forward with your right leg while keeping torso upright. With your knees bent, squat down until your back knee is almost touching the ground.
Step 2: Bend your right elbow and place it as close as you can to your right foot. Place your other hand on the ground parallel to your front leg for support. Pause. Step 3: Reach up to the ceiling with your right hand. Pause.
Step 4: Place your hands on either side of your right foot. Raise the toes of your right foot off of the ground and straighten your leg.
Step 5: Come up to standing and repeat the entire sequence on the other side. Make these motions as smooth and continuous as possible

Reverse Lunge walks– 6 reps to each side
Step 1: Stand with your feet together. 
Step 2: Step backwards with your right foot and bend at both knees until your legs make a 90 degree angle and your back knee almost touched the floor. Reach up and over with your right hand and down and to the back with your left hand.
Step 3: Now stand back up by pushing through your left foot and step back in a backwards walking motion, and do the same action as you did with the right leg. Try to step all the way through into the next lunge without setting your left foot down half way through. (You may need to do this at first for balance). Repeat.

Curtsy Lunges– 6 reps to each side

Step 1: Start with feet shoulder width apart. Keeping torso upright, reach back and behind your body with one leg and bend your front knee, keeping your knee over your foot and your weight towards the heel of your front foot.
Step 2:Lunge down so that your back knee almost touches the floor. Weight should be evenly distributed between both feet at this point. 
Step 3: Push off of your front foot and bring it in line with your other foot - feet should be shoulder width apart again. Repeat.

Inch worms– 6 reps to each side

Step 1: Start standing with feet hip-width apart. Hinge forward at your hips and place your palms on the floor. You can bend your knees if needed to get your palms flat on the floor.

Step 2: Walk your hands forward so that you’re in a high plank. Your shoulders should be stacked directly above your wrists.

Step 3: Walk forward using your toes to bring your feet back to your hands. Repeat by walking your hands forward again into another tall plank and starting over.

Sumo squats– 8 reps to each side

Step 1: Feet spread slightly wider than shoulder width apart with toes pointed out. Step 2: Drop your hips to the floor. Grab onto your big toes with elbows inside of knees and chest pointed forward.
|Step 3: Lift your hips toward the ceiling without letting go of your toes, then drop back down prying your knees apart and pointing your chest forward again.

Hear from patients that have used the ORS Foot, Ankle & Running Center in Jackson to improve their physical condition to be able to walk and run again. Visit orsmi.com.