Exercise is an activity that some people love, and some people don’t like at all. Sometimes it’s a push just to get yourself moving, to the workout class, out the door to the gym to make your workout happen. We rely on discipline because the motivation won’t always be there.
Most people exercise to improve their health, maintain their fitness or accelerate their health. There are positive physical benefits to exercise and positive effects on our mental health when we get ourselves moving. We can have increased energy levels, a positive effect on our mood, better brain health, positive effects on our memory, improved sleep, gut motility and so much more. You get the point that there are so many benefits to exercise, its impossible to name them all.
So, when it comes to exercise and making it to your workout, many people skimp or actually SKIP the warm-up all together?!
Maybe they feel like there isn’t enough time to do a warm-up?
Maybe they are unsure what exercises to do for their warm-up?
Maybe they are unsure of the purpose of the warm-up and why it’s important?
Let’s talk about a warm-up and what are the best movements to incorporate into this part of your workout.
Imagine that your body is a car that has been resting on your driveway overnight. When you turn the engine on, the car is cold, and you can even see that on the temperature gage. It needs time to warm-up so that it can operate at its full potential.
Your body is the same as a cold car when you start to exercise. Your muscles, joints, tendons all need a warm-up to improve blood circulation before you start your main set of your workout (running, swimming, power walking, lifting weights, etc.). Some other benefits of warming-up:
Your warm-up only needs to take about 5 minutes and should start slow, but then increase in intensity so that you are ready for your workout. Next step is what to do for your warm-up?!
Stretching is very common for the warm-up, and we recommend dynamic stretching for the warm-up. Let me tell you why…dynamic stretching involves using your body in a similar fashion that you will be using it in your work. For example, if you are going to swim laps for your workout, then arm circles are a great part of a dynamic stretching warm-up. If you are going to run, then walking, high knees or walking lunges are a great start for your body to get moving before you increase the pace to a run.
Dynamic stretching will help to optimize performance, prevent injuries and stimulate blood flow to the body. it will improve your range of motion and help to increase muscle strength. It’s a great way to get your body moving and ready for your workout.
There are many dynamic stretches that you can incorporate into your warm-up and here are some examples to give you some ideas. About 10 repetitions of each is a great place to start and again, 5 minutes for your dynamic stretching active warm-up is perfect!
Arm Circles
Hold your arm out to the side and move them in small or large circles through your full range of motion; try clockwise and counterclockwise (this helps to loosen up your shoulders)
Challenge your coordination by moving one arm forwards and the other backwards.
Step Jacks
Similar to jumping jacks but lower intensity to wake up your muscles, step one foot out to the side while you move both arms out to the side and even overhead; switch feet and then complete your 10 repetitions on both side (this is a whole body warm-up movement)
Progress to jumping jacks if you are going to be doing a high intense cardio workout.
Hip Openers
stand on one leg as the other leg swings out to the side with your knee bent at 90 degrees; switch to the other side to complete 10 reps on each side (this helps to loosen the legs)
You can also move the opposite direction of your hip starting with your leg out to the side and then swinging your hip in with your knee bent.
Toe Touch Crossover
Toe touch crossover – stand with your feet more than hip width apart and your arms straight, bend down so that your right hand touches your left foot, come back up to standing and then have your left hand touch your right foot; think about engaging your core while you do this movement (this helps to stretch your legs, rotation of the spine and work your core)
Open Books
Seated with your arm straight out in front of your, engage your core muscles and rotate one arm open to the side, push your motion as far as comfortable and your neck can follow your arm as is comfortable; complete 10 repetitions on each side (this works on thoracic rotation)
Standing Elbow to Knee
Stand upright and bring one knee up as you touch the opposite elbow to the knee (left elbow to right knee and then right elbow to left knee); complete on both sides alternating and use your core muscles to keep your body upright during the movement (this works on core engagement)
Side Bends
Stand with your feet hip width apart and lean to the left side bringing your right arm overhead to accentuate the movement; switch to the other side to help stretch your spinal muscles (this works on lengthening your spine and back muscles)
Just remember that this is just the start to ideas for dynamic stretching. Your warm-up should be prepared to meet your workout in terms of getting your body ready to do that exercise. Here are Breakaway Physical Therapy, we can help you design the best warm-up routine that is perfect for your workout that you want to focus on. Send us an email to talk with one of our exercise experts today getbetter@breakawaypt.com
Now after your warm-up, naturally you will move into a workout program. That will be whatever you choose or what has been designed by your physical therapist. Then it comes to the cool down…stay tuned for tips on the best cool down to maximize your workout to its fullest!
Shaina Clemons
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