Most fitness modalities target muscles, but what about the joints? When we see muscular definition, we assume that everything else is healthy and functional. But that’s not always the case. I’ve known many fit people with unhealthy joints. We can apply the universally accepted “use it or lose it” theory to both joints and muscles.
Rethinking Recovery: How Gentle Joint Work Transformed My Healing Journey
Muscles favor repetition and weights. Joints love steady, consistent pressure that kindly tests their range of motion. About 12 years ago, after a severe ski injury to my hip, I was inspired to shift my attention to joint pain that no amount of strengthening and stretching of muscles was solving.
I found myself in an awkward position on the floor, and it was putting uncomfortable pressure on my affected hip. Intuition told me it was healing, and when I stood up, my pain was diminished, and I walked better.
I began experimenting with various shapes and movements to also apply sustainable pressure to my knees and shoulders. Not only did my range of motion improve, but I eliminated the arthritis in my knees and resolved shoulder issues from years of racquetball in my youth.
Most know that joints love the pressure to stimulate bone density, but few realize joints do, too! It cleanses arthritis, remodels mild to moderate degeneration, and improves mobility. Best of all, it induces a deep and lasting sense of inner peace.
Try a few of these simple shapes and see for yourself. We are not burning calories, and we are not trying to achieve a specific look. It’s best to close your eyes and listen to the feedback your body provides. The one skill you will learn with Avita Yoga and my new book Mobility for Life is to discern between pain and healing sensation, which invites you into a peaceful sense of Self.
Hip and Lower Back Relief
Sit on a bolster or firm cushion and bring the soles of your feet together with heels about twelve to fifteen inches from your pubic bone. Lean back against the wall and relax for about thirty seconds to let your body and mind adjust to any feedback.
Without using momentum, draw your abs in and slowly come off the wall, allowing your lower back to flex. You may use your arms and hands to help by gripping your knees. Let your head sink forward and relax your upper back and shoulders.
The aim is to encourage the entire spine to curve, reveal lower back stiffness, and resolve hip rigidity. Stay in this shape for one to two minutes and rise a bit if the sensation becomes too intense. Can you be discerning about the healing sensation?
Can you avoid evaluating and stay with the resistance so it can be resolved? Reverse the process and draw the belly button in as you slowly raise back up.
Resolve Shoulder Pain & Limitation
One of the most valuable and practical indicators of shoulder health is our ability to reach overhead. Why? Reaching overhead expresses a full range of motion; full function means the joint is healthy. But we cannot skip steps. Joints and bones heal as we move them toward their full potential.
Lie on your back with your knees bent and your feet flat on the floor. Find a yoga strap or belt and fold it in half. Gripping the strap, extend your arms toward the ceiling and tug on the strap as if to stretch it between your hands. Close your eyes and feel the sensation as you straighten your elbows.
Keep your elbows straight and slowly lower your arms overhead toward the floor, reaching for the wall behind you. Go very slowly, as you are likely to experience shoulder irritation or impingement, but that’s what the movement is for.
Can you remain serene as you move through all the details, squeezing the fingers, applying traction to the strap between your two hands, and extending the elbows while simultaneously touching the impinged area? This is the yoga. This is what brings healing to the shoulder and restores the movement.
After one to two minutes, diminish the effort and go even slower on the return, raising your arms back toward the ceiling. Pause a moment with your arms perpendicular to the floor and then rest them at your sides.
Anyone Can Benefit
Age, gender, and body type doesn’t matter. Anyone can benefit by applying thoughtful pressure to their joints. The key is to befriend the pain. Instead of avoiding it or trying to eliminate it, let the feedback lead you into your joints and bones. It’s not a workout but a work-in, where we prioritize health over fitness.
Jeff Bailey has dedicated his life to yoga since 1985, teaching over 13,000 classes and creating Avita Yoga, a method focused on restoring joint health and mobility. A trained Rolfer and author of Mobility For Life: Healthy Joints, Strong Bones, and a Peaceful Mind with Avita Yoga, Jeff has helped many avoid joint replacements through his innovative approach that repurposes muscles to heal joints and strengthen bones. After a serious ski accident at 50, he discovered the power of compression in joint recovery. Now in his sixties, Jeff leads international retreats, trains teachers, and proves, along with many others, that Avita Yoga promotes a pain-free, independent life. For more information visit: https://avitayogaonline.com/mobility-for-life-book/.
Check out these crunchless exercises you can start doing today (along with a core shredding diet) to start chiseling that summer six-pack and into the future! Time to drop the crunches!
Time to work towards that six-pack
Contrary to what you may have been told, there’s much more to creating a toned tummy than religiously repeating traditional crunches.
In fact, crunches are not always the most effective way to define your abs. Crunches only target the front and sides of your abs, and to achieve a flat stomach, your entire core needs to feel the burn!
Additionally, crunches are ineffective at building core strength. Your core is responsible for your body’s stability and balance, as well as supporting your body as it moves.
Crunches are not sufficient enough to build up this critical portion of your muscles.
Toning your midsection requires multi-muscle engaging exercises that target all regions of your abdomen and blast fat to result in a flat, toned belly.
If you’re ready to ditch the crunches and start an abdominal routine that actually works, Orangetheory Fitness trainer and fitness expert Brooke Geffre has 5 crunchless ab exercises to replace traditional sit-ups in your next workout that are sure to tone your tummy in no time!
Lying overhead reach
To target both shoulders and abs, lie on your back with knees in the air at a 90-degree angle. Be sure to press your lower back into the mat so no extra strain is put on it. Using dumbbells or a medicine ball, raise your arms to the ceiling with elbows slightly bent.
Then move your arms over your head to lightly tap the dumbbells on the floor behind you, remembering not to arch your lower back. Then return to the starting position, which completes one rep. 15 reps are recommended, with 5-10 pound weights or a 10-20 pound medicine ball.
Elbow plank
Planks are one of the best ab exercises you can do as they engage your entire core, including your back, as well as your glutes and hamstrings. Planks also support good posture and improve balance! To get into position, start face down on your forearms and knees.
Keeping your forearms about shoulder-distance apart, come onto your toes, lifting your knees off the floor.
The most important part of a plank is keeping your body straight, bottom tucked, and your back flat – proper form is the key to an effective plank, and arching or drooping your back is cheating.
Hold for as long as you can; anywhere between 20 seconds and a minute is recommended.
Dumbbell push-up row
Set dumbbells about shoulder-width apart on the floor in front of you, and start in a push-up position with your hands on the dumbbells. Lower down and return to the starting position, completing one push-up. Back in starting position, pull one of the dumbbells up to the same side of your chest as the arm you’re using. Lower the dumbbell back down to the floor and repeat on the other side. This is one rep!
15 reps are recommended with 5-10 pound weights.
Mountain Climbers
True to its name, mountain climbers are not a particularly easy move. For this exercise, start in a plank position. Keeping your core engaged, bring one knee forward under your chest, with just your toes on the ground, then return to plank position.
Do the same with the other knee, and continue switching legs and picking up the pace as you go for as long as you’re able to! At least 1 minute is recommended.
Seated Russian twist
Sit on the ground with your knees bent and heels about a foot from your body. Begin to lean back while keeping your spine straight. Using a weight or medicine ball held just below your chest, twist to either side.
Remember to pull your belly button in towards your spine so that your core is engaged, and your back is straight.
Completing the movement fully to each side is one rep and 15 reps are recommended, with a 5-10 pound weight.
Now just pair this great workout with a great diet plan to get results!
Wrap-Up
If you’ve been misled into thinking that crunches are the quickest route to a six-pack, you’re not alone!
Incorporating moves that burn fat (as well as a fat-burning diet), as well as tone your muscles, has been proven to be more effective at building your body’s strength and achieving your physique-related goals.
The road to washboard abs is in sight with the right exercises and the willpower to reach it!
Brooke Geffre is currently a trainer at Orangetheory Fitness Arrowhead and Orangetheory Fitness Surprise located in Arizona. She is ISSA certified in fitness nutrition and is also an ISSA certified personal trainer.
This page may contain affiliate links – they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale.
Life as a mom is a non-stop juggling act—between school runs, meal prep, work, and everything in between, your to-do list never seems to shrink. But what if you could reclaim precious extra time in your day? With a few smart tweaks and top-notch time management skills, you can streamline your routine, reduce stress, and make every day flow smoother.
Here’s your game plan. Read on to learn more.
Plan the Night Before to Avoid Morning Chaos
Mornings set the tone for your daily routine, so don’t leave decisions to the last minute. This lessens the strain on your mental energy.
Before bed, remember to do the following time-saving tips:
Lay out your and your kids’ outfits for the following day to save extra time;
Pack lunches and backpacks to save precious time preparing them on the fly;
Write down your top three priorities for the next day and set aside appropriate time blocking for each one; and
Put your wallet, identification, and other personal belongings in your crossbody bag to avoid looking for them the next day. You deserve a carry-all that works as hard as you do.
A 10-minute nightly prep saves you from frantic scrambling when the alarm goes off. That makes a morning person not a bad thing after all.
Master the Five-Minute Power Clean
Remember the following: a cluttered space equals a cluttered mind. Instead of deep cleaning daily, tackle messes in short bursts. Appropriate short cleaning time blocks during the whole day to avoid stress.
Don’t know where to start? Consider the following examples. While cooking your family’s favorite meal, you can wipe your kitchen counters clean as you go to avoid dealing with bigger messes later on.
Waiting for your coffee? You can load the dishwasher to have your silverware cleaned without wasting valuable time. Finally, you can straighten the bathroom while your kiddos are brushing their teeth.
Small tasks add up. Those help keep your home tidy without marathon cleaning sessions that take up a long period of time.
Batch Tasks to Stay in the Zone
Multitasking is a myth—switching between tasks wastes time. That’s an effective time management hack you should keep close to your heart.
Instead, group similar activities for easier task management. Below are some examples.
For errands, you can go out and do your groceries, pick up pharmacy prescriptions and put them in the best crossbody bag, and what not.
Set two 15-minute blocks to handle correspondence via email, phone calls, chats, and so on.
Do meal prep. Chop veggies or cook proteins for multiple meals at once.
Doing those will cut you down the transition time and mental fatigue.
Delegate Like a CEO
You don’t have to do it all. Assign age-appropriate chores to kids (even toddlers can sort laundry or set the table). Partner handling bedtime? Perfect. If your budget allows, outsource tasks like lawn care or grocery delivery.
Freeing up your bandwidth is worth it so that you can do other stuff like exercising to stay fit and so on.
Use Tech to Automate the Small Stuff
Let apps handle all the mental clutter that you have to deal with daily.
Does doing your groceries wear you down? You can schedule recurring deliveries for staples using your favorite grocery store’s app.
Worried that you’re going to miss out on paying your bills on time? Set up the autopay feature on your mobile banking app.
Finally, you can share family schedules in one place using a calendar application.
At the end of the day, fewer reminders to track equals fewer headaches.
Say No to Save Your Yes
Overcommitting drains time and energy. Learn to say no.
Politely decline any of the following:
Extra volunteer gigs;
Playdates that don’t fit your and your kiddos’ rhythm;
Projects that don’t align with your priorities; and so on.
Protect your time like the limited resource it is.
Prep Kid-Friendly Snacks (Once for the Week)
Your younglings get hungry most of the time. To not spoil their appetite and keep them feeling full and energized throughout the day, prepare kid-friendly snacks.
Top tips for kid-friendly snacks that aren’t a hassle include:
Portioning snacks into grab-and-go bins;
Prepping easy eats beforehand such as apple slices, cheese cubes, and muffins;
Stashing a snack bag in your car or diaper bag; and so on.
Perfection isn’t the goal—progress is. Focus on the 20% of efforts that yield 80% of results. Check out the examples below:
A simple sheet-pan menu beats gourmet for dinnertime meals.
For your laundry, fold only what wrinkles; toss the rest in bins.
During playtime, 10 minutes of focused attention means more than hours of distracted presence.
Be smart with how you use your time and effort.
In Conclusion: Small Shifts, Big Wins
You don’t need a total overhaul—just strategic tweaks to reclaim time. Start with one or two tricks, build momentum, and watch your days flow smoother. Remember, a well-organized life isn’t about doing more; it’s about making space for what truly matters. You’ve got this, supermom!
Spring is Here — and It’s Time for an Inner Reset! 🌱
Every spring, we naturally get the urge to clean up — we freshen our homes, declutter our closets, and sweep out the dust. But how often do we think about cleaning up inside our bodies?
Just like nature wakes up and renews itself, our bodies are asking for the same. When we clean out the buildup in our digestive system, we free up energy for our cells to perform better — giving us more vitality, better moods, and stronger immune function.
– The truth is, when our gut is sluggish, everything feels sluggish — digestion, thinking, energy, and even our skin!
But how do you “spring clean” your body safely? Not by jumping into an extreme cleanse. Fast, harsh detoxes can do more harm than good. They often shock the system, cause uncomfortable reactions like diarrhea or cramps, and don’t create lasting change.
Instead, think of it like tending a garden — gently, consistently, and with care.
Understanding Poor Elimination:
When we eat processed foods, deal with stress, or simply don’t get enough fiber and water, our digestion slows down. Instead of moving food waste efficiently out of the body, the intestines hold onto it — sometimes for days!
This leads to:
Bloating and gas
Constipation (less than 1-2 bowel movements per day)
Feeling heavy, tired, and “backed up”
Bad breath or coated tongue
Poor absorption of nutrients
Weakening of the immune system (since 70% of it is in the gut!)
Over time, poor elimination means that waste materials ferment, creating harmful bacteria that can “leak” into the bloodstream — leading to inflammation, brain fog, joint pain, skin issues, and much more.
– Good elimination means moving your bowels at least two -three times a day , with ease — no straining, no urgency, no incomplete feeling after. It should be quick, clean, and complete — you shouldn’t even need a lot of toilet paper if your digestion is truly healthy!
5 Simple Ways to Gently Cleanse Your Body This Spring:
Cut out processed, lifeless foods. Packaged cereals, frozen dinners, canned foods, boxed snacks — they’re loaded with preservatives, dyes, and additives. Your cells simply don’t recognize these as real nourishment — and when they linger in your gut, they weaken digestion and feed the wrong kind of bacteria.
Choose whole, real foods. Ditch refined grains, conventional dairy, and processed sugars that can cause bloating and sluggish digestion. Stick to organic, simple, recognizable foods — the way nature intended.
Read labels carefully. Watch for hidden toxins like “natural flavors,” cheap seed oils (like canola or sunflower oil), and excessive preservatives — even in foods that claim to be “healthy” or “gluten-free.”
Eat more raw fruits and vegetables. Raw foods are packed with living enzymes that naturally help your body digest and detoxify. Aim to have at least a few handfuls of raw fruits or vegetables every single day.
Hydrate — with good quality water. Water is essential for flushing out toxins. Aim for 2–3 liters a day — and if you can, drink spring water, filtered water, or eat more organic raw produce, which contains the cleanest water nature offers. (Avoid tap water whenever possible — it’s loaded with chemicals like chlorine and fluoride.)
Exercise tempo plays a vital role in resistance training programs for several reasons:
Muscle Engagement: Controlling the tempo helps ensure that the targeted muscles are properly engaged throughout the entire movement, maximizing the effectiveness of the exercise.
Time Under Tension (TUT): Tempo determines the time under tension for each repetition, influencing the metabolic and muscular responses. Varying TUT can lead to different training outcomes, such as hypertrophy or strength gains.
Movement Control: Utilizing specific tempos can help individuals develop better motor control and coordination, enhancing exercise performance, building balanced strength, and reducing the risk of injury.
Program Customization: Tailoring the tempo to an individual’s training age and fitness level ensures that the program aligns with their specific goals and capabilities.
How to Program with Exercise Tempo
Now that we understand the significance of exercise tempo let’s explore how to incorporate it into resistance training programs:
Determine Training Goals: Before selecting the appropriate tempo, identify the individual’s training goals. Whether it’s building strength, increasing muscle size, improving motor control, or enhancing power, the tempo can be adjusted to align with the desired outcome. Download this free guide to learn how to personalize tempo to different training goals.
Consider Training Age: Take into account the individual’s training age, which reflects their experience and adaptability to training stress. Beginners may benefit from longer tempos to focus on motor control, while advanced individuals might use explosive tempos for power development.
Control Time Under Tension: Manipulate the tempo to control the time under tension for each exercise. Longer tempos with slower eccentric and concentric phases increase TUT, promoting hypertrophy and muscular endurance. For beginners, TUT prescriptions may be in the 30 to 90-second range, for intermediates in the 10 to 60-second range, and for advanced individuals, often in the 0 to 30-second range.
Use Intent-Based Letters Where Appropriate: The tempo prescription may also include letters to explain the activity’s intent. An “X” in the concentric tempo location means the intent is to move the load as fast as possible in the concentric range of motion, leading to greater muscle recruitment. An “A” stands for assistance and is used to overload the eccentric part of the movement when an individual cannot perform the concentric movement.
Conclusion
Exercise tempo is a valuable tool in resistance training program design. By understanding its significance and learning to program with tempo effectively, fitness enthusiasts and coaches can unlock the full potential of their workouts. By customizing tempos to align with individual goals, training age, and fitness level, individuals can optimize their progress and achieve the desired results in their fitness journey.
Remember, exercise tempo is not a one-size-fits-all approach. Experiment with different tempos, monitor the response and adjust as needed to design a program that suits your unique needs and aspirations. Happy training!
For more tempo program design examples, be sure to download our free guide, Using Tempo For Better Strength Programs. In this guide, we cover how to apply tempo to five different training goals: absolute strength, motor control, hypertrophy, power, and muscle endurance.
In a world where hunched postures and endless screen time have become the norm, it’s no surprise that many of us find ourselves battling the discomfort of tight shoulders. Whether you’re shoulder tightness is limiting your workouts or you’re simply feeling the cumulative effects of daily stress, those knots and tension in your shoulder area can be both painful and frustrating.
Before we go any further, it’s important to note that there are myriad reasons why you may be experiencing shoulder tightness. We highly recommend getting assessed by a professional fitness coach, such as the OPEX Remote Coaching team, for a targeted approach to restoring functional movement.
In this blog, we’re sharing ten yoga-inspired poses and stretches for relief and freedom of movement through the shoulders and upper back. Try incorporating them into your daily routine to increase flexibility and develop strength through a full range of motion.
We are excited to share the news that OPEX has formed a partnership with NEXO, a leading provider of specialized insurance solutions for the fitness industry. This partnership opens up a world of opportunities and benefits for both our in-person and remote coaches.
Every policy is tailored to meet the unique demands of the fitness community, whether you work in-person or remotely and are a business owner or contractor coach.
Here’s a brief overview of what this partnership entails for each segment of our coaching community:
In-Person Gym Owners: NEXO has successfully insured over 20,000 fitness facilities across the country, and they are experts in their field. Their streamlined online process simplifies insurance purchasing, ensuring you have complete protection without the hassle.
NEXO offers contract review services at no cost, helping you optimize your insurance coverage.
You’ll benefit from specific insurance tailored to your facility’s operations.
By leveraging the collective power of NEXO’s clients, you’ll enjoy better purchasing power.
Remote Coach Business Owners:
Just like in-person gym owners, remote businesses also need liability insurance. NEXO has a wealth of experience in this unique area.
Their online insurance purchasing process is incredibly convenient.
They offer contract analysis services at no cost to ensure your insurance aligns with your needs.
You’ll receive insurance specific to your remote business operations.
By joining forces with NEXO’s clients, you’ll enjoy enhanced purchasing power.
In-Person and Remote Contractor Coaches:
Over 12,000 fitness contractors trust NEXO Insurance and their partner, Alternative Balance.
Their insurance products are designed to cater to your specific needs, whether you work in-person or online.
NEXO’s product is the only contractor trainer insurance in the country providing liability, accident, and property insurance in one, easy-to-use online purchase.
This partnership with NEXO is a significant step forward for OPEX and our coaching community. It reflects our commitment to providing access to specialized services that are essential to the success and peace of mind of professional fitness coaches. We encourage you to explore NEXO’s offerings and take advantage of this valuable partnership.
I just read an excellent book The Beck Diet Solution by Dr. Judith Beck. I was looking for a book applying cognitive behavioral therapy to weight loss, and came up with this one in a search on Amazon. CBT is excellent for improving negative thought patterns that affect our behavior. I personally notice negative thoughts leading to bad eating habits especially snacking (like when the little voice of temptation whispers “what could it hurt just this once?”) and I figured others might also, and CBT might help with this. It turns out Dr Beck’s father was a CBT pioneer and she is well versed in this, and excellently qualified to write this book.
I have gone several weeks avoiding snacking between meals and unplanned eating at mealtimes, my two downfalls. The first couple of weeks I had to gut it out, but afterwards it has gotten easier due to applying techniques from this book. For clarification, Dr. Beck means “diet” in the sense of a healthy way of eating, not some fad diet. Each chapter of the book has a section “what are you thinking”, about what Dr. Beck calls “sabotaging thoughts”, and how to respond to them. Very helpful.
The most inspirational part of the book was when she described having to put her young son on the ketogenic diet as treatment for epilepsy. Keto has good success for that purpose, but this is an extreme diet to have to put a young kid on. Fortunately it worked for the epilepsy, but he had to endure it for six years! Imagine the discipline required, no treats, no in between meal snacks, and a strict diet at mealtime, and going to school and watching your friends indulge in the things you can’t have. He learned to just say “Oh well” to temptation, and move on. If a child can show such awesome willpower, I guess I can say “Oh Well” and say no to snacks.
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Published by BionicOldGuy
I am a Mechanical Engineer born in 1953, Ph. D, Stanford, 1980. I have been active in the mechanical CAE field for decades. I also have a lifelong interest in outdoor activities and fitness. I have had both hips replaced and a heart valve replacement due to a genetic condition. This blog chronicles my adventures in staying active despite these bumps in the road.
View all posts by BionicOldGuy
This page may contain affiliate links – they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale.
Incase you’ve missed the news, I’m signed up to run London Marathon and I’m doing everything in my power to get to the start line strong and injury free. This includes actually doing all the drills that make up a good dynamic warm up for runners.
If you’re anything like me, preparing for your next run often involves a quick slow jog or a few static stretches, but these methods may not be the best way to truly engage your entire body and avoid common issues like runner’s knee or shin splints.
Recent research shows that dynamic exercises—which involve constant movement—increase blood flow, improve hip mobility, and reduce your risk of injury.
I recently volunteered to lead the pre-run warm up at the RunThrough London Half Marathon and 10km event in the Olympic Park, and I delivered an extended version of what I now call the kisE Signature Warm Up Routine.
Below, we’ll explore why dynamic stretching outperforms static stretching for a better run, and then walk through the kisE Signature Warm Up Routine made up of a comprehensive series of movements to optimise your running performance.
Benefits of Dynamic Stretches
Dynamic warm-ups prepare you for a high-impact sport like running by raising your heart rate, mobilising connective tissues, and activating the muscle groups you’ll rely on most.
Because they involve active stretching, you won’t be stuck in a static position for an extended period of time—instead, you’ll use simple movements and controlled momentum to boost blood flow.
By contrast, static stretching is more effective after your run or during dedicated flexibility sessions. Holding static stretches with cold muscles could limit muscle activation and even increase injury risk.
That’s why dynamic movements—especially those focusing on hip flexors, lower back, and core strength—are a great way to promote fluid motion and maintain proper form from start to finish.
A Dynamic Warm Up for Runners
These warm-up exercises can be done in less than 10 minutes before a long run, a half marathon, or easy runs alike. They’re a good idea for anyone seeking better performance and fewer aches.
The kisE Signature Warm-Up Routine
Leg Swings (Forward/Backward & Cross-Body)
Hamstring Reaches
Open the Gates / Close the Gates
Straight Leg Kicks
Good Mornings or Single-Leg RDL
Thoracic Rotations
Lunge with Side Bend or Twist
Sumo Squat Hold with Internal Hip Rotations
High Knee Marches or A-Skips
Squats or Single-Leg Squats
Ski Jumps (Lateral Bounds)
Butt Kicks or Dynamic Quad Stretches
Pogo Jumps (Single and Double-Leg)
Pelvis Circles
Leg Swings (Forward/Backward & Cross-Body)
Stand with your feet shoulder-width apart. Swing one leg forward and backward 10 to 15 times, then switch. Repeat by swinging each leg across the front of your body. This constant movement helps increase blood flow, loosen hip flexors, and reduce the risk of injury to the lower back and knees.
Hamstring Reaches
Step your right foot forward with a slight bend in the knee, hinging at the hips to reach toward your toes. Return to a standing position and repeat with the left leg. Aim for 8 to 10 reaches per side. This great stretch warms the hamstrings and glutes.
Open the Gates / Close the Gates
Lift your knee to hip height, then rotate it outward to “open the gate.” Reverse the motion to “close the gate.” Perform 5 to 8 rotations in each direction before switching legs. This simple movement is a great way to boost hip mobility and engage your core, setting you up for a better run.
Straight Leg Kicks
Walk forward, kicking one leg straight in front of you, aiming for the opposite hand. Keep your shoulders relaxed and your posture upright. Perform 10 to 12 kicks per side. This type of stretching dynamically opens up the hamstrings and prepares your entire body for the high-impact sport of running.
Good Mornings or Single-Leg RDL
For Good Mornings, stand with a wide stance, hinge at the hips, then return upright. For Single-Leg RDL, balance on your right foot as you hinge forward, extending your left leg behind you.
Aim for 10 – 12 Good Mornings or 5-6 RDL’s on each side. These exercises strengthen your posterior chain—glutes, hamstrings, and lower back—which is crucial for injury prevention and running form.
Thoracic Rotations
Start in a standing position with feet hip width apart. Have a slight bend in your knees and hinge forward (to 45degs) from your hips. Cross your arms across each other and place your hands on opposite shoulders.
Twist your upper body to one side, trying to look towards the sky; keep a neutral spine and make sure your head and shoulders follow the direction of the movement.
Perform 8 to 10 rotations before switching sides. This promotes fluid motion through the spine, improving core strength and running performance.
Lunge with Side Bend or Twist
Step your front leg forward into a lunge, keeping your back leg extended. Gently bend your torso toward the lunging leg. Repeat 6 to 8 times per side. Then repeat with a twist over the front leg.
This dynamic movement opens the hip flexors and engages the core, aiding injury prevention by improving balance and connective tissue strength.
Sumo Squat Hold with Internal Hip Rotations
Take a wide stance, squat down, and hold. Gently rotate one knee inward at a time, alternating knees, for 10 rotations per side. This squat variation strengthens the adductors and improves hip mobility, helping you maintain proper form and reducing injury risk during long runs or intense workouts.
High Knee Marches or A-Skips
Drive your knees up to waist level while marching in place. For an added challenge, hop off the right foot or left foot for A-skips. Continue for 20 to 30 seconds. These moves elevate heart rate, increase blood flow, and activate hip flexors for a more powerful stride.
Squats or Single-Leg Squats
Lower into a squat with your hips back, then push through your heels to stand. For Single-Leg Squats, balance on one leg and move slowly, focusing on control.
Aim for 10-12 double leg squats or 5-6 single leg squats on each leg. These variations build strength in the quads and glutes, reducing injury risk by supporting good posture and core strength.
Ski Jumps (Lateral Bounds)
Hop laterally from one foot to the other, landing softly. Perform 10 to 12 hops each way. This plyometric exercise targets your stabilizer muscles and connective tissues for injury prevention. It’s a good example of preparing for sudden changes in direction while running.
Butt Kicks or Dynamic Quad Stretches
Jog in place, bringing heels to your glutes for butt kicks. Or, briefly pull one foot behind you before switching sides for a dynamic quad stretch. Both variations warm up the front of your body and help prevent tight quads from altering your running form.
Pogo Jumps (Single and Double-Leg)
Stand tall and hop in place using primarily your ankles and calves. For more challenge, move to single-leg pogo jumps. Perform for about 10 to 15 seconds. This drill boosts muscle activation in the calves.
Pelvis Circles
Stand with your feet shoulder-width apart. Gently circle your hips 10 times in one direction, then reverse. These circles loosen the lower back and hips, a simple movement that tops off your pre-run stretching routine for a fluid motion and better run.
Additional Tips on Foam Rolling and Injury Management
Using a foam roller before or after your dynamic warm-up can help alleviate muscle tightness and improve blood flow, especially in areas prone to soreness or overuse like the calves and hip flexors. If you’re interested in learning more, be sure to check out our other posts on foam rolling and recovery for runners.
Whilst foam rolling and dynamic stretches are a great way to address common issues and enhance muscle activation, it’s important to seek professional guidance if you experience persistent pain.
A recognised Physiotherapist or Osteopath can provide a personalised assessment, ensure you’re practising proper form, and help address specific conditions such as achilles tendinitis. If your discomfort does not resolve with basic self-care or continues to worsen, it’s a good idea to consult a qualified healthcare provider.
I’m pretty confident I’ve collated some of the best dynamic stretches you can do as a runner, but by all means, there are always plenty more. If you’re short on time, you can create a daily routine by picking a few of the warm-up exercises from this routine to do. You’ll still benefit significantly.
P.S Safety always comes first. If you are new to exercise ensure you seek advice from your GP. Make sure you drink plenty of fluids, wear appropriate clothing and carry out drills in a suitable space. Technique is paramount, and nothing should hurt. Should you experience pain, discomfort, nausea, dizziness, chest pain, shortness of breath etc, STOP and consult your GP.
In the ever-evolving world of fitness coaching, embracing the power of Artificial Intelligence (AI) can be a game-changer. It presents a world of possibilities, but the challenge lies in finding AI tools that align with your core principles and the trusted science of your coaching practice.
We understand this, and that’s why we’re excited to introduce a unique solution—a combination of AI prompts and an educational course designed to not only streamline your coaching but also enhance the overall experience for both coaches and clients.
Why We Created These Free AI Resources
Our journey into AI for fitness coaching began with a simple question: how can we harness the power of AI while staying true to our core principles and practices at OPEX? The answer was clear – create resources that bridge the gap between AI and coaching.
Practical Tools That Elevate Coaching
The AI prompts and the accompanying “AI for Fitness Coaches” course containing in our Make AI Your Coaching Assistant resource were born from this quest for practical and efficient tools. But what makes these tools truly special is their real-world applicability. These aren’t just theoretical concepts; they are the same tools used by fitness coaches to streamline workflows, analyze data, and provide valuable insights for program design.
Here are a few sample prompts you’ll find inside the resource:
Why We Know They Work
The impact of AI, when applied correctly, is nothing short of incredible. These resources have not only transformed our coaching methods but have also influenced how we teach coaches to approach program design. AI can significantly enhance your coaching practice by helping you make more informed decisions, personalize programs, and analyze data effectively.
We believe in the power of these resources so much that we want to share them with you for free. With the guidance of the AI prompts and the insights gained from the free course, you’ll be better equipped to leverage AI in your coaching practice. Here’s how AI can bring value to your coaching:
1: Personalization
AI can help you create tailored fitness programs for individual clients, taking into account their unique needs, capabilities, and goals.
2: Data Analysis
With AI, you can analyze vast amounts of data quickly and efficiently, helping you make informed decisions and track your clients’ progress more effectively.
3: Efficiency
AI can streamline your workflows, saving you time and allowing you to focus on what truly matters—coaching your clients.
4: Insights
By utilizing AI prompts and tools, you’ll gain valuable insights that can enhance your coaching and program design.
Ready to explore the possibilities of AI in fitness coaching and revolutionize your coaching career? Click here to access the prompts and the free course.
Let’s embark on this AI journey together and reshape the way we approach coaching, making it more effective, personalized, and efficient. We look forward to witnessing the remarkable impact this knowledge will have on your coaching career.
Additionally, crunches are ineffective at building 
Seated Russian twist
