1 00:00:00,000 --> 00:00:02,780 [MUSIC PLAYING] 2 00:00:05,110 --> 00:00:07,300 JOAN BENOIT: I never was much of a stretcher. 3 00:00:07,300 --> 00:00:11,830 I never really stretched or did any strengthening exercises. 4 00:00:11,830 --> 00:00:14,290 All my stretching and strengthening 5 00:00:14,290 --> 00:00:18,430 was done in other areas outside of running. 6 00:00:18,430 --> 00:00:20,470 For instance, I'm an avid gardener. 7 00:00:20,470 --> 00:00:24,880 That, to me, was strength training, hoeing the soil, 8 00:00:24,880 --> 00:00:27,430 pickaxing the soil to break it up, 9 00:00:27,430 --> 00:00:30,460 carrying wood into the house to fire up the wood stove, 10 00:00:30,460 --> 00:00:33,790 cross-country skiing, you know, pole action. 11 00:00:33,790 --> 00:00:37,420 I think it helped develop my efficiency as a runner 12 00:00:37,420 --> 00:00:40,570 because all of a sudden my upper body was more in sync 13 00:00:40,570 --> 00:00:44,710 with my legs and lower body because I was developing more 14 00:00:44,710 --> 00:00:46,580 and more strength in my arms. 15 00:00:46,580 --> 00:00:50,360 And I think efficiency is key to success for any runner. 16 00:00:50,360 --> 00:00:53,350 So that's what I did for strength and stretching. 17 00:00:53,350 --> 00:00:55,400 I just did daily tasks. 18 00:00:55,400 --> 00:00:58,690 But there came a time when the aging process set in 19 00:00:58,690 --> 00:01:04,480 and I couldn't just run out the door without jogging into a run 20 00:01:04,480 --> 00:01:08,500 and slowing down and jogging out of a run. 21 00:01:08,500 --> 00:01:12,190 As I aged and was starting to deal 22 00:01:12,190 --> 00:01:14,860 with more and more injuries, then I became a little bit more 23 00:01:14,860 --> 00:01:19,220 serious about the stretching and the strengthening. 24 00:01:19,220 --> 00:01:23,050 So as most runners know, there's a whole series 25 00:01:23,050 --> 00:01:26,620 of strengthening and stretching exercises to choose from. 26 00:01:26,620 --> 00:01:32,260 And sometimes it's difficult to choose the exercises that you 27 00:01:32,260 --> 00:01:35,380 know yourself that you can find the time 28 00:01:35,380 --> 00:01:37,990 to do and to do correctly. 29 00:01:37,990 --> 00:01:40,720 Now I'm going to demonstrate some helpful stretches 30 00:01:40,720 --> 00:01:43,420 and strengthening exercises to hopefully inspire 31 00:01:43,420 --> 00:01:45,580 you to create your own routine. 32 00:01:49,550 --> 00:01:52,820 The squat is an important exercise for runners. 33 00:01:52,820 --> 00:01:54,950 It's also a very simple exercise. 34 00:01:54,950 --> 00:01:57,440 You can do the squat with or without weights. 35 00:01:57,440 --> 00:02:00,500 I choose to do my squats most of the time with weights. 36 00:02:00,500 --> 00:02:02,720 But if you're someplace and don't have weights, 37 00:02:02,720 --> 00:02:06,930 you can do Squats with your arms out like this. 38 00:02:06,930 --> 00:02:09,070 Get to that 90 degree angle. 39 00:02:09,070 --> 00:02:10,650 Keep on the ball of your feet. 40 00:02:10,650 --> 00:02:13,200 And then come all the way up, extending 41 00:02:13,200 --> 00:02:16,330 your knees as straight as you can without locking them. 42 00:02:16,330 --> 00:02:18,630 So with weights, obviously, my arms 43 00:02:18,630 --> 00:02:20,130 are going to be by my side. 44 00:02:20,130 --> 00:02:22,720 I'm going to go down and get the weights. 45 00:02:22,720 --> 00:02:24,750 I'm going to bring them up. 46 00:02:24,750 --> 00:02:28,050 And I'm going to go into full extension, looking up. 47 00:02:28,050 --> 00:02:30,510 My knees are straight but not locked. 48 00:02:30,510 --> 00:02:34,290 Then I'm going to go down to about a 90 degree angle 49 00:02:34,290 --> 00:02:37,150 and then I'm going to come back up straight up. 50 00:02:37,150 --> 00:02:39,870 Stand tall and down again. 51 00:02:39,870 --> 00:02:41,340 It's just like taking a seat. 52 00:02:41,340 --> 00:02:43,610 You want to keep your back as straight as you can. 53 00:02:43,610 --> 00:02:45,660 You want to keep your core tight. 54 00:02:45,660 --> 00:02:48,450 You want to feel really firm on the ground 55 00:02:48,450 --> 00:02:52,870 and planted with your feet solidly below your shoulders. 56 00:02:52,870 --> 00:02:58,110 This is good for all your lower muscles and for your knees 57 00:02:58,110 --> 00:03:01,920 because you're strengthening the quads, the glutes, 58 00:03:01,920 --> 00:03:05,610 and the hamstrings which support your knees. 59 00:03:05,610 --> 00:03:08,580 The number of reps when it comes to squats 60 00:03:08,580 --> 00:03:10,020 differs for everybody. 61 00:03:10,020 --> 00:03:14,130 I usually do three sets of 10 to 15 squats. 62 00:03:14,130 --> 00:03:17,700 I like to do my squats before my workouts. 63 00:03:17,700 --> 00:03:20,120 It makes me feel like I'm on track 64 00:03:20,115 --> 00:03:21,245 in every sense of the word. 65 00:03:25,790 --> 00:03:28,410 The side steps with the band are important, 66 00:03:28,410 --> 00:03:31,220 because it helps to develop your lateral strength, 67 00:03:31,220 --> 00:03:34,490 your IT strength, your hip strength, your hip flexors. 68 00:03:34,490 --> 00:03:37,280 And as runners, we're moving forward most of the time. 69 00:03:37,280 --> 00:03:39,740 And anything we can do to support that forward motion 70 00:03:39,740 --> 00:03:40,970 is important. 71 00:03:40,970 --> 00:03:44,750 When you're doing a side step or a monster step, 72 00:03:44,750 --> 00:03:47,930 all you really need is a simple resistance band. 73 00:03:47,930 --> 00:03:50,990 And you can have as much resistance on that bend 74 00:03:50,990 --> 00:03:54,020 or as little resistance as you want on that band. 75 00:03:54,020 --> 00:03:55,400 If you're dealing with an injury, 76 00:03:55,400 --> 00:03:57,500 you might want less of a resistance. 77 00:03:57,500 --> 00:03:59,210 If you're trying to gain strength, 78 00:03:59,210 --> 00:04:01,580 you may want a higher resistance. 79 00:04:01,580 --> 00:04:05,630 I usually will go 15 side steps in one direction. 80 00:04:05,630 --> 00:04:08,990 Then I'll go 15 side steps in the next direction 81 00:04:08,990 --> 00:04:11,800 and back and forth three times. 82 00:04:11,800 --> 00:04:15,490 Stay relaxed and remember to breathe. 83 00:04:15,490 --> 00:04:20,170 The squatted side step helps develop your core and glutes. 84 00:04:20,170 --> 00:04:24,490 Make sure to stay low and not to hyperextend your tailbone. 85 00:04:24,490 --> 00:04:28,350 Keep the spine long and your tailbone tucked. 86 00:04:28,350 --> 00:04:30,880 Don't let the tension go to your shoulders. 87 00:04:30,880 --> 00:04:34,290 Keep the focus lower in the core and glutes. 88 00:04:34,290 --> 00:04:35,700 When you're doing your stretching 89 00:04:35,700 --> 00:04:39,370 and your strengthening, you want to do them right. 90 00:04:39,370 --> 00:04:41,310 And I know myself well enough to know 91 00:04:41,310 --> 00:04:43,950 that I can do three or four each day 92 00:04:43,950 --> 00:04:46,500 or two or three times a week and do them 93 00:04:46,500 --> 00:04:48,120 effectively and efficiently. 94 00:04:48,120 --> 00:04:49,820 If I try to do more, I get sloppy. 95 00:04:49,817 --> 00:04:51,147 And that's not going to help me. 96 00:04:55,190 --> 00:04:57,450 The high knee exercise is important, 97 00:04:57,450 --> 00:05:00,590 because it's developing that powerful set of glutes. 98 00:05:00,590 --> 00:05:03,740 And it's also adding to flexibility and stability 99 00:05:03,740 --> 00:05:05,330 because when you have one knee up, 100 00:05:05,330 --> 00:05:08,570 you have to balance a bit more on your knee that's 101 00:05:08,570 --> 00:05:09,860 grounded on the floor. 102 00:05:09,860 --> 00:05:14,630 Usually, I do three sets of 10 to 15 reps. 103 00:05:14,630 --> 00:05:17,990 And that's commonplace for most athletes. 104 00:05:17,990 --> 00:05:22,880 I like the number 16 so I do 16, because my philosophy 105 00:05:22,880 --> 00:05:24,170 is just one more. 106 00:05:24,170 --> 00:05:25,190 Just one more mile. 107 00:05:25,190 --> 00:05:26,510 Just one more rep. 108 00:05:26,510 --> 00:05:30,830 That's not always a good way to go but that's the way I do it. 109 00:05:30,830 --> 00:05:33,380 When lifting the knees, make sure not to dump 110 00:05:33,380 --> 00:05:35,340 into your stabilizing leg. 111 00:05:35,340 --> 00:05:38,210 Try to keep lengthening through your stabilizing leg 112 00:05:38,210 --> 00:05:41,540 all the way through the hip and to the top of your head. 113 00:05:41,540 --> 00:05:44,520 Make sure not to lock your stabilizing knee. 114 00:05:44,520 --> 00:05:48,530 Keep a small bend to maintain activity in the leg in order 115 00:05:48,530 --> 00:05:51,520 not to relax into your knees. 116 00:05:51,520 --> 00:05:53,610 Pull your lifted knee into your chest 117 00:05:53,610 --> 00:05:56,820 and try to keep the upper body as relaxed as you can 118 00:05:56,820 --> 00:05:59,640 when doing so. 119 00:05:59,640 --> 00:06:02,130 When doing the extended high knee stretch, 120 00:06:02,130 --> 00:06:06,790 make sure you use resistance in the leg on the way down. 121 00:06:06,790 --> 00:06:08,670 You don't want to just let it drop. 122 00:06:08,670 --> 00:06:11,250 You want to stretch and extend through the glute 123 00:06:11,250 --> 00:06:13,560 all the way to the heel of the leg 124 00:06:13,560 --> 00:06:16,510 as you're lowering to get the best stretch. 125 00:06:16,510 --> 00:06:19,860 And again, don't relax into your standing leg. 126 00:06:19,860 --> 00:06:22,400 You want to keep lifting out of the hip and knees. 127 00:06:28,020 --> 00:06:30,810 The Achilles stretch is really important to me 128 00:06:30,810 --> 00:06:34,470 because I've had a history of Achilles issues. 129 00:06:34,470 --> 00:06:40,080 And Achilles help to stretch the soleus and the gastrocnemius, 130 00:06:40,080 --> 00:06:42,190 the calf muscles if you will. 131 00:06:42,190 --> 00:06:45,000 With the Achilles stretch, you're not really doing reps. 132 00:06:45,000 --> 00:06:46,590 You're holding a position. 133 00:06:46,590 --> 00:06:50,640 And I would suggest you do it for 60 to 90 seconds. 134 00:06:50,640 --> 00:06:52,230 That's on each leg. 135 00:06:52,230 --> 00:06:55,140 And it depends upon if the runner is having 136 00:06:55,140 --> 00:06:57,420 issues with the Achilles. 137 00:06:57,420 --> 00:06:58,770 You don't want to overstretch. 138 00:06:58,770 --> 00:07:02,070 And you can stretch the Achilles at varying degrees 139 00:07:02,070 --> 00:07:04,780 if you have a slant board or in incline board. 140 00:07:04,780 --> 00:07:07,710 And if you don't have an incline board or a stretch board, 141 00:07:07,710 --> 00:07:11,190 you can use a stair or you can use a book. 142 00:07:11,190 --> 00:07:14,090 The one thing you want to avoid is bouncing on that Achilles 143 00:07:14,090 --> 00:07:15,090 while you're stretching. 144 00:07:18,600 --> 00:07:21,180 The foam roller is the tool I love 145 00:07:21,180 --> 00:07:23,520 to hate because sometimes it hurts depending 146 00:07:23,520 --> 00:07:25,380 upon if you have taut muscles. 147 00:07:25,380 --> 00:07:29,730 But I find the foam roller is easy to travel 148 00:07:29,730 --> 00:07:31,110 with if you're traveling. 149 00:07:31,110 --> 00:07:33,210 And you can just put it in the corner of a room 150 00:07:33,210 --> 00:07:35,790 where you tend to do your stretching and strengthening. 151 00:07:35,790 --> 00:07:39,540 I really like to use the foam roller on my IT band, 152 00:07:39,540 --> 00:07:42,060 my glutes, and my hamstrings. 153 00:07:42,060 --> 00:07:44,790 Again, it's not an exercise of repetitions. 154 00:07:44,790 --> 00:07:46,650 It's an exercise of time. 155 00:07:46,650 --> 00:07:50,490 And that depends on the needs of the individual runner. 156 00:07:50,490 --> 00:07:53,250 If you don't have a foam roller handy, 157 00:07:53,250 --> 00:07:55,320 you can also use a tennis ball. 158 00:07:55,320 --> 00:07:58,710 I like to start with my glutes, rolling them out slowly, 159 00:07:58,710 --> 00:08:01,050 finding balance on the foam roller 160 00:08:01,050 --> 00:08:04,320 and moving back and forth to relieve some of the tension 161 00:08:04,320 --> 00:08:05,340 there. 162 00:08:05,340 --> 00:08:08,460 Then I come behind the roller and sit, 163 00:08:08,460 --> 00:08:11,580 extending my legs over the foam roller. 164 00:08:11,580 --> 00:08:14,640 Now I roll out the back of my hamstrings. 165 00:08:14,640 --> 00:08:17,850 When doing this, make sure not to lock or hyperextend 166 00:08:17,850 --> 00:08:18,960 your elbows. 167 00:08:18,960 --> 00:08:22,440 Just like with your knees, keep a slight bend. 168 00:08:22,440 --> 00:08:25,920 Don't relax all the weight into your wrists either. 169 00:08:25,920 --> 00:08:30,970 Extend your hands and push into the ground with each finger. 170 00:08:30,970 --> 00:08:35,230 Now on the side, keep your arm parallel to your body, 171 00:08:35,230 --> 00:08:38,880 stacking your arm with your shoulders. 172 00:08:38,880 --> 00:08:42,260 Use the other hand to stabilize yourself as you roll out 173 00:08:42,260 --> 00:08:45,050 the side of your hips and legs. 174 00:08:45,050 --> 00:08:47,900 Everyone is built differently so if you need something 175 00:08:47,900 --> 00:08:52,220 to pad the stabilizing elbow, grab a mat or a towel. 176 00:08:52,220 --> 00:08:54,510 Again, extend through your shoulder. 177 00:08:54,510 --> 00:08:57,800 Don't let the energy sit into your elbow or shoulder 178 00:08:57,800 --> 00:08:59,840 when holding yourself up. 179 00:08:59,840 --> 00:09:02,770 Stay relaxed and don't forget to breathe. 180 00:09:06,220 --> 00:09:09,520 Runners are notorious for having tight hamstrings. 181 00:09:09,520 --> 00:09:12,610 In order to do the hamstring stretch effectively, 182 00:09:12,610 --> 00:09:16,430 you might want a chair or a wall for a little bit of balance. 183 00:09:16,430 --> 00:09:19,630 You can also use a yoga strap or a yoga belt. 184 00:09:19,630 --> 00:09:24,160 There are a variety of different ways to stretch the hamstring 185 00:09:24,160 --> 00:09:27,070 and I choose the simplest forms. 186 00:09:27,070 --> 00:09:28,680 Again, it's sort of a static exercise. 187 00:09:28,683 --> 00:09:30,103 You don't want to rush through it. 188 00:09:30,100 --> 00:09:30,970 You want to hold it. 189 00:09:30,970 --> 00:09:33,160 And I would do it in a similar way 190 00:09:33,160 --> 00:09:35,990 to the Achilles stretch, 60 to 90 seconds. 191 00:09:35,990 --> 00:09:38,840 And then you can release and then you can do it again, 192 00:09:38,840 --> 00:09:42,860 depending upon the degree of tightness in your hamstrings. 193 00:09:42,860 --> 00:09:44,710 If you feel like you need more than 60 194 00:09:44,710 --> 00:09:48,320 to 90 seconds on each side, listen to your body. 195 00:09:48,320 --> 00:09:51,390 Trust your instincts and do what feels best for you. 196 00:09:55,560 --> 00:10:00,750 Planks are an exercise that are really helpful for the glutes, 197 00:10:00,750 --> 00:10:02,970 and the lateral muscles, and the core. 198 00:10:02,970 --> 00:10:04,860 And the best thing to help you with that 199 00:10:04,860 --> 00:10:08,460 is to think about your butt and your gut. 200 00:10:08,460 --> 00:10:11,130 Runners normally don't have very strong cores. 201 00:10:11,130 --> 00:10:14,100 And this is something most runners really have to work on. 202 00:10:14,100 --> 00:10:16,590 There are three variations really when 203 00:10:16,590 --> 00:10:17,610 it comes to the Plank. 204 00:10:17,610 --> 00:10:20,400 There's a forward Plank, the Side Plank, 205 00:10:20,400 --> 00:10:22,290 and some people do a back Plank. 206 00:10:22,290 --> 00:10:25,230 I don't do the back Plank very often. 207 00:10:25,230 --> 00:10:27,120 It's sort of a difficult position for me 208 00:10:27,120 --> 00:10:29,280 to get into, especially if you're 209 00:10:29,280 --> 00:10:31,200 having issues with a shoulder. 210 00:10:31,200 --> 00:10:34,930 It's important for runners to keep their shoulders loose. 211 00:10:34,930 --> 00:10:38,460 Make sure to keep space between your chin and your chest 212 00:10:38,460 --> 00:10:39,880 and shoulders. 213 00:10:39,880 --> 00:10:42,880 Keep your upper body as open as possible 214 00:10:42,880 --> 00:10:44,850 and keep as much length in your neck 215 00:10:44,850 --> 00:10:47,820 as you can when stretching your legs out. 216 00:10:47,820 --> 00:10:50,520 Maintain a small bend in your knees 217 00:10:50,520 --> 00:10:53,280 so as not to put too much pressure on them. 218 00:10:56,500 --> 00:11:01,160 I think the exercise ball heel roll out really feels good. 219 00:11:01,160 --> 00:11:05,020 It makes me feel like I'm extending my body 220 00:11:05,020 --> 00:11:07,010 to its fullest potential. 221 00:11:07,010 --> 00:11:09,320 And it really stretches out the hamstrings. 222 00:11:09,320 --> 00:11:12,610 And again, you're helping in strengthening your glutes. 223 00:11:12,610 --> 00:11:15,280 I do all my reps in similar fashion. 224 00:11:15,280 --> 00:11:17,410 You know, I would do 10 to 15 reps. 225 00:11:17,410 --> 00:11:20,320 But some runners aren't going to be able to do 10 to 15 226 00:11:20,320 --> 00:11:24,040 so start where you are, meaning if you can only do three roll 227 00:11:24,040 --> 00:11:25,420 outs, do three roll outs. 228 00:11:25,418 --> 00:11:26,708 And then three may become five. 229 00:11:26,710 --> 00:11:29,600 And five may become seven, and 10, and so forth. 230 00:11:29,600 --> 00:11:34,390 The one important thing is not to overstrain or stretch 231 00:11:34,390 --> 00:11:37,270 when you're doing strengthening and stretching exercises. 232 00:11:41,110 --> 00:11:42,610 The bridges again are helping you 233 00:11:42,610 --> 00:11:45,610 to develop that core strength that's so important. 234 00:11:45,610 --> 00:11:47,530 And you're squeezing your glutes and you're 235 00:11:47,530 --> 00:11:51,190 bringing your stomach in so you're developing your core. 236 00:11:51,190 --> 00:11:53,230 Some people may want to use a yoga mat 237 00:11:53,230 --> 00:11:56,590 to soften the surface but you can do it on the ground, 238 00:11:56,590 --> 00:11:59,050 or on the floor, or wherever you might be. 239 00:11:59,050 --> 00:12:02,350 You can really do them anywhere at any place. 240 00:12:02,350 --> 00:12:03,910 People may look at you a little funny 241 00:12:03,910 --> 00:12:05,320 wondering what the heck you're doing, 242 00:12:05,320 --> 00:12:06,640 but you're doing a bridge and you're 243 00:12:06,640 --> 00:12:08,270 getting ready to go for a run or you're 244 00:12:08,265 --> 00:12:09,735 cooling down after a run. 245 00:12:09,730 --> 00:12:12,990 Bridges can be done before runs or after runs. 246 00:12:12,990 --> 00:12:15,870 Keep your shoulders back and your neck free. 247 00:12:15,870 --> 00:12:18,150 Again, extend through the leg you're 248 00:12:18,150 --> 00:12:21,540 lifting so as not to input all of the weight 249 00:12:21,540 --> 00:12:23,280 into your stabilizing knee. 250 00:12:23,280 --> 00:12:25,530 You should feel the glute and core 251 00:12:25,530 --> 00:12:28,110 start to engage as you lift. 252 00:12:28,110 --> 00:12:32,100 A slight point inward will help to protect your knees and back. 253 00:12:37,350 --> 00:12:38,580 I like the clam shell. 254 00:12:38,580 --> 00:12:40,600 Again, for me, it feels good. 255 00:12:40,600 --> 00:12:43,050 It feels like I'm opening up my hip joints. 256 00:12:43,050 --> 00:12:47,470 And it's important to keep your hip strong and moving smoothly. 257 00:12:47,470 --> 00:12:49,020 There are two types of clam shells. 258 00:12:49,020 --> 00:12:52,180 There's the normal clam shell and there's the reverse clam 259 00:12:52,180 --> 00:12:52,680 shell. 260 00:12:52,680 --> 00:12:55,620 In one clam shell, you're opening your knees. 261 00:12:55,620 --> 00:12:58,240 In the other, the reverse, you're opening up your feet. 262 00:12:58,235 --> 00:12:59,615 It's important to keep your knees 263 00:12:59,610 --> 00:13:02,340 and your hips stacked when you're doing the clamshell. 264 00:13:02,340 --> 00:13:04,140 You can do the clam shell exercises 265 00:13:04,140 --> 00:13:05,970 with or without a resistance band. 266 00:13:05,970 --> 00:13:08,610 I like to use a resistance band because I 267 00:13:08,610 --> 00:13:11,010 think I have to work a little bit harder 268 00:13:11,010 --> 00:13:12,960 to get the results I want. 269 00:13:12,960 --> 00:13:15,930 The clam shell helps with the lateral muscles. 270 00:13:15,930 --> 00:13:17,280 It helps with the glute. 271 00:13:17,280 --> 00:13:18,840 And it helps with flexibility. 272 00:13:18,840 --> 00:13:20,870 And it helps with tracking. 273 00:13:20,870 --> 00:13:24,800 I like the clam shell exercises because it really 274 00:13:24,800 --> 00:13:28,250 makes me feel like I'm opening my hip joints and my hip 275 00:13:28,250 --> 00:13:29,060 sockets. 276 00:13:29,060 --> 00:13:31,220 And it also feels like I'm developing 277 00:13:31,220 --> 00:13:33,320 my lateral muscles that will help to track 278 00:13:33,320 --> 00:13:35,820 my knees going forward. 279 00:13:35,820 --> 00:13:40,540 Again, keep your hips and knees stacked and move slowly. 280 00:13:40,540 --> 00:13:42,790 This is not supposed to be rushed. 281 00:13:42,790 --> 00:13:45,000 It's supposed to feel good and enhance 282 00:13:45,000 --> 00:13:47,670 your flexibility as well as your strength 283 00:13:47,670 --> 00:13:49,890 so don't just rush through. 284 00:13:49,890 --> 00:13:53,250 Make sure your body is in proper form when doing these 285 00:13:53,250 --> 00:13:55,320 exercises and stretches. 286 00:13:55,320 --> 00:13:59,460 Otherwise you can do more harm than good. 287 00:13:59,460 --> 00:14:03,410 The clam shell exercises really feel good after a run. 288 00:14:03,410 --> 00:14:07,190 And it's always good to stretch the Achilles after a run. 289 00:14:07,190 --> 00:14:09,050 People interchange their strength 290 00:14:09,050 --> 00:14:10,400 and stretching exercises. 291 00:14:10,400 --> 00:14:12,920 Again, it depends on the individual runner 292 00:14:12,920 --> 00:14:16,970 and their interests or their injury issues or just wanting 293 00:14:16,970 --> 00:14:20,170 to feel smooth and flexible.