10 minutes moving the hips and ankles before running or jumping
Before running, ball sports or other activity that uses the legs a lot, this sequence moves you from the spine to the hips and ankles in turn. Rather than holding long stretches, the movements grow little by little.
- About 10 min · 7 exercises
- Home or where you exercise (mat)
- Mat, stable chair and wall
Suitable for: People who exercise regularly
Opens step 1 in the 3D studio. Come back here and use “Next” to move to each following step.
1 · about 1 minCat-Cow
Round and arch the back in time with your breath, about 10 times.
Next: Quadruped Rock Back
2 · about 1 minQuadruped Rock Back
Keeping the back flat, push the hips back and return.
Next: World's Greatest Stretch
3 · about 2 minWorld's Greatest Stretch
Place both hands inside the front foot, raise the arm on the front-leg side and open the chest. Then switch feet.
Next: Standing Hip Circle
4 · about 1.5 minStanding Hip Circle
With a hand on the wall, draw a large circle with the knee. Both sides.
Next: Down Dog Pedal
5 · about 1.5 minDown Dog Pedal
Bring one heel and then the other towards the floor, alternately.
Next: Ankle Dorsiflexion Rock
6 · about 1.5 minAnkle Dorsiflexion Rock
Without lifting the heel, move the knee in the direction of the toes. Both sides.
Next: Front-and-Back Leg Swing
7 · about 1.5 minFront-and-Back Leg Swing
Finish standing, swinging the leg forwards and backwards. Both sides.
Points to keep in mind
- Do about 10 to 15 repetitions of each, starting small and growing gradually.
- The order warms the body up through movement, rather than holding long stretches just before activity.
About this programme
Times are a rough guide and do not set a number of repetitions or an intensity. The 3D is a schematic model for checking movement. If you have pain, numbness or concerns about your health, do not do these; speak to a doctor or other healthcare professional, or your instructor.
Sources, review and revision policy