Welcome back to be Well time.
Now for our fitness and for all.
Right. So here to show us stretches to do before
you go on a run is Peloton Tread instructor motivational
speaker,
Marcel Dinkins. All right, we're so excited to get started,
so excited to be here.
So we're going to start out right away,
alright? We're going to start out with a TfL stretch.
You're going to anchor your right leg and then Chris
cross your left leg over.
Now what you want to do is lean into your
hip and then as you lean into that hip,
I want you to extend the arm out and away
from that hip,
OK? So if you really feel this properly,
you should feel a stretch down the side.
So for all of my runners that have like IT
band issues,
this stretch, this muscle actually connects right above the IT
band deep into the IT band.
So it's a good stretch to kind of like loosen
that out.
I know. How long do I want to hold it
for everything,
we're going to hold for like 30 seconds to 60
seconds depending because it is a pre run stretch.
You don't want to like do it,
get it too loose. But it is good to kind
of oscillate in and out of the movement.
So that way you loosen it up and if you
can't balance,
is it OK to stabilize yourself on something.
I would say I would say also grab a wider
stance.
So grab a wider stance,
the wider the stance, actually the better and try to
get your feet flat.
OK. And if you can't get your feet flat,
that's a good indication that it's tight.
Yeah, so. So you need that stretch.
You need that. Alright, so now we're gonna walk it
out.
So you can take an inchworm here,
or you can bend the knees if you're having lower
back issues.
And then just like walk yourself out.
We're gonna do a world's greatest stretch.
Everyone loves this stretch. I love this stretch because it
is the world's greatest stretch.
Right. Right leg goes out in front of you.
Again, make sure that your foot is flat.
We're gonna extend the arm out in front of us.
And then what we're gonna do is reach away from
the hip again.
You feel that same kind of like TfL stretch.
That's always important Hand comes down.
Sides. And then this time we're going to demonstrate where
you're going to do for the T spine.
All right, so we're reaching across and then we're going
to reach all the way up to the top.
How far rotation rollback, how far you going to reach?
Straight up. All right. So if you want to make
sure that your hands and shoulders stacked,
everything stacks up in one smooth line and then bring
the hands down.
And then we're going to step it back.
This is not only a stretch,
but it's also an activation.
I want you to come into all floors and then
make sure that you have like an extended plank.
All right, knees go back a little further than you
want them to go.
And then we're going to alternate extending opposite arm,
opposite leg okay, and then leg up and opposite arm,
opposite arm and opposite leg touch out and you put
the knees right down,
so the knees are down.
So it's a great modification.
But then you still get that activation and you still
get a stretch and the last one is all right.
And then hands down. And then we're going to inchworm
it all the way back,
keeping the legs straight. All right,
listen, If you have more couching love,
then you're going to let us know by scanning that
QR code.
So we could try it out and we'll have.