As you take a step forward with your right leg, lift your left knee and wrap both your … Reach your left hand across your body and touch the floor on the right side with your palm. Stand with your feet shoulder-width apart, face front, extend your left leg back and raise your arms above your head. Your email address will not be published. Learn how your comment data is processed. Bear Squat with kneeling foot stretch: Start by sitting back on your heels while your feet are flexed. To properly warm up for your workout you need to do more than just walk or jog on a treadmill for five minutes. Do NOT allow your right knee to pass in front of your toes and your left knee should come about one to two inches from the floor, but not quite touch the ground! Place your hands on your feet or touching the ground right inside the arch of your feet. Your hands should be outside your chest and under your shoulders. Then rotate open facing your right leg, stretching your right arm up toward the ceiling. High Kicks: Stand tall and kick your right leg up towards your extended left arm. In order to do a back warm-up for a workout, you need to perform a variety of stretching and strengthening exercises that loosen up the muscles around the spine. The closer they are together, the harder the move. Share any additional exercises you perform prior to participating in your sport. This exercise will help improve the functional range of motion and stability of the ankle, as well as, strengthen the muscles around the shin to reduce shin splints. For lower body workouts, focus on the lower body moves. Pigeon stretch. Save my name, email, and website in this browser for the next time I comment. You can also do a variation of this move on your hands and knees where you have your palms down and your fingertips pointing out to the right and the left. At the same time, lift your left hell (plantarflexion/calf raise) keeping good posture. This is one of the easiest warm-up exercises that you can indulge in. High Knees: Stand tall and flex your hip to bring your knee up to your chest. https://www.livestrong.com/article/121868-dynamic-back-stretches Then extend that arm out and reach straight out past your head. Step forward with your right leg and drive your heel into the ground. Standing with your feet about hip-width apart, bring your arms up to shoulder height with your thumbs pointing forward. Knee Tucks. Your email address will not be published. Repeat for 30 seconds and then switch sides. Sit back onto your heels as if doing a child’s pose stretch. Aaron Blinn, 17, of Mansfield, has been training at Elite Sports Performance & Physical Therapy in Foxboro since 2018. Firmly plant the right foot into the ground and pull your body weight forward. Your hands should be under your shoulders right outside your chest and your body should be in a nice straight line down to your knees. Do not let the heel sneak back toward your body. A key component of any workout is a dynamic warm-up. Do not let your shoulders shrug up by your ears. You may start to sweat if you begin to add all these exercises together to form a routine – ideally about 10 minutes in length. Repeat. This exercise helps improve lower body power and increase the functional range of motion in the hip flexors and calves. Hold each stretch for only a second or two. A dynamic warm-up promotes blood flow, helps PREVENT INJURY and muscle soreness, as well as helps improve overall performance. Land on the ball of your left foot and repeat this skipping motion with the opposite arm and leg. (2nd Image). You are going to reach in a circle and loosen up your hips. Warm-Up Exercises to Protect the Back | Livestrong.com Slowly lower your hips in line with the right knee. Keep your upper body as close to the ground until your chest is in between your hands. Straighten the back leg back as much as possible. Start in a high plank position with your hands under your shoulders and feet together. Your body needs to warm up by slowly increasing your heart rate and breathing rate. It does not require … Of course, it’s harder to motivate yourself to get outside for a run or bike ride…, Phone: 781-297-0979 It’s simple and will help you prepare for exercise, maybe even reduce stress during your school day, or can be used as a quick mobility drill throughout the day. Start in a high push-up position keeping your legs straight and toes driving into the ground. Complete all reps on that side before switching. Repeat this exercise for a total of 20 yards. As you crunch, bring your left knee up and bend your arms. Gently pull your left arm to the right while keeping your head tilted to the right side. Bring the back leg to meet the front by slowly swinging it forward to initiate the next lunge. Ryan Moore, physical therapist at The Queen’s Center for Sports Medicine, shares what goes into a dynamic warm-up. At the same time, rise up onto the ball of your left foot. Hold for a second and then move back into the downward dog stretch. Keep alternating till all reps are complete. Hang over and reach your hands toward the ground. Hold for 1-2 seconds and relax back down. Place your right hand on top of your knee to hold your knee onto the ball. Throughout National Physical Therapy month, Elite Sports Performance & Physical Therapy – Foxboro will be demonstrating some of our favorites on our social media pages! © 2021 Elite Health and Fitness. You want your feet even so that your front leg (the left leg) is pressing the back leg (right leg) straight during the stretch. Scare your friends and warm up your hamstrings at the same time with this move! Keep your core engaged and twist at your waist so that your left elbow moves towards your right knee. Start with your right leg driving your right knee up as high as possible in a skipping motion. Be sure to check them out! Start in the athletic position, like you’re ready to play defense in basketball! Here are some other great warm up moves, including ankle and foot mobility drills and glute stretches and activation exercises. To do this from your knees, set up at the top of a push up. For instance, you can do movement-based stretching like lunges or … Kneeling on the ground, place your hands in front of you under your shoulders, fingertips pointing forward. Keep in mind, it’ll be worth it in the end! Sit up nice and tall and circle back and around to the left side. There are two more exercises we’ll provide to wrap up the month, but plenty more to share down the road! Lower your right ear toward your right shoulder. Hold for 1-2 seconds and then drop back down to your knees and sit back onto your heels. Rock back and sit on your heels as much as possible without letting the heels of your hands come up. Place your feet about hip-width to shoulder-width apart with your toes pointing straight ahead. Then start to move forward back into the push up position, but keep your head and chest close to the ground as you go forward. A dynamic warm-up promotes blood flow, helps PREVENT INJURY and muscle soreness, as well as helps improve overall performance. Raise both of your toes off the ground. Step forward, taking an over-exaggerated step with your right leg to initiate the deep lunge, slightly away from the mid-line. Start off with your feet shoulder-width apart. Bring your hips down toward the ground and feel your core engage. Keeping your back firmly against the wall and your core tight, slide the back of your hands up the wall as far as possible. As you stretch the quad, reach the right hand up and back toward the ceiling. Make sure your heels don’t come off the ground. Similar to our previous exercise: ‘Rotational Lunge’ (scroll up to review!) Then bend the right leg and move back into the plank position with the foot outside the hand. Arch, opening your chest up toward the ceiling as if you are doing upward facing dog. Pull the left heel in to your butt while keeping the leg close to the standing leg and the knee pointing toward the ground. Press your butt up into the air, driving your heels to the ground. … Bend your right knee and grab your ankle behind you with your right hand as you pull your heel into your gluteus muscle. Stand on your left leg with your left knee slightly bent and touch your right toes slightly behind your left leg on the floor for balance. Keep the toes pointed upwards at all times. Next, bring your heels in contact with the ground by walking your toes towards your planted hands. This exercise will help to improve the dynamic flexibility of your lower back and hamstrings, as well as, ankle stability and balance. December 11, 2020 Jason Fitzgerald Long-time readers know that I’m wary of static stretching before a run. Hold for 1-2 seconds and then step forward and do the stretch on the other side. The key is to practice these consistently and to make sure it is progressive, so the body can adapt as you challenge it with new exercises. After extending out, reach back through your legs and repeat all reps on that side before switching. Perform 20 yards on each side. This exercise will help improve the functional range of motion of the lower back and hip flexor muscles, as well as, enhance balance and postural control. Lift your right knee and grab it with both hands pulling it high and close to your chest. You’ll do the warm-up below twice. Keep your shoulders back, chest up & out, while bending the right knee 90 degrees. Repeat this exercise for 10 – 15 yards. Your whole arm should rotate and the shoulder should rotate forward. Then add on the reach down to the ground and up toward the ceiling. Keeping your back and legs straight, continue to slowly walk your feet as close as possible, not allowing your knees to bend! These 10 simple exercises work as a dynamic warm up for kids of any age or sport. Repeat and each time try to get a bigger range of motion. Our dynamic warm-up sequence has come to a close… Were you able to successfully complete all the exercises? Press your chest out and arch as much as possible away from the piece behind you while leaning your head back. At the same time, bend your left arm at approximately 90 degrees. Stand with your back to a wall, lean the head to the left and … Then step forward with your left leg and continue this process for a total of 20 yards. But when you're done with it, your upper back should be feeling seriously turned on, your posture should feel ramrod straight and better than ever, and you should be warm and ready for action. To stretch your hamstrings, reach straight down toward the ground, keeping your legs as straight as possible while reaching as far as possible. Don’t slide them up further if your back is arching off the wall. Stand against a wall. Do these dynamic chest stretches to better warm up and prime those pecs and delts on bench day. Allow your hip to go out to the side so that you feel a nice stretch down the outside of your butt. Jump Rope. Hands should be just outside the chest and your feet should be together or about hip-width apart. Drop your hips a bit toward the ground and feel your abs engage to stabilize. Come back forward into the plank position, but do not put your hand down. Hold for a second and then sit back into the child’s pose stretch and repeat. Dynamic stretches help you gain better range of motion and open your joints. Bring the right hand back down to the ground. Up & Back Dynamic Warm-Up Exercises. Lunge with a twist. This can be done in one place or you can perform a walking march. In simple terms, a dynamic warm-up is “moving while you stretch” or stretching through a joint’s full range of motion and preparing muscles for more intense exercise to come. Skip and reach as high as you can! Take the left hand (or the hand opposite of the bent leg) rotating through the upper back and reach up towards the ceiling, this also mobilizes the lumbar and thoracic spine. Designed by Elegant Themes | Powered by WordPress, Copyright ©2020 Redefining Strength LLC|  Privacy Policy  |  Terms and Conditions. *To advance this exercise: Add a hamstring stretch, by rocking your hips back in the deep lunge position and straightening the front leg, balancing on the heel. But for best results, there’s a specific way to warm up. To advance this exercise: Add a push-up in between each high to low sequence! You, as a reader are totally and completely responsible for your own health and healthcare. The ideas, suggestions and procedures contained within this website are not intended as a substitute for consulting with your physician. Keep your hips and shoulders level and facing the ground. Bring the left foot over and across until the big toe is even with the big toe of the right foot. Keep the knee bent to 90 degrees and feel a stretch in the glute. This will help strengthen your tibialis anterior, the muscle around the front of your shin. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that you will achieve the same or similar results. Perform this exercise for about 20 yards. Then relax and step forward to repeat on the other side. As you rotate the left thumb down and back, turn the right thumb up and back so the right palm is also facing up. The closer you place your hands to your knees, the harder the stretch will be. Start off shoulders back, chest up & out. Every workout needs to start with activity that will raise your core temperature and make your muscles more elastic for the coming workout. For foam rolling moves, check out the Trigger Point video library. Lift your right foot slightly off the floor. Start off with good posture, chest up & out and shoulders back. Sit back on your left heel and straighten your right leg. Repeat and each time try to get higher up the wall. RELATED: How to Eliminate Neck and Back Pain in the Aero Position. Warming up isn’t just about getting the blood flowing. Slowly let go of your right knee, take a step forward with the left leg and repeat this process. Again drop the elbow and repeat the move on your right side. Do each exercise for 20 to 30 seconds. Take a medium size step with your right leg and keep your right foot facing forward. Hold both arms out in front of you and kick with your right leg straight out in front of you (try not to bend your knee! Do a lunge in each direction with no arm movement to start. The author of this site is not providing professional advice or services to the individual reader. Relax, step forward and repeat on the other side. While dreaded by many, this warm-up helps stretch your calves, hamstrings and lower back, as well as works your core strength and shoulder stability. Recommended to do these before any leg workout (or any workout in general) Static stretching has shown to speed up the onset of muscle fatigue (and should only be done post exercise as a result) Dynamic stretching helps activate the muscles, stretching them through movement Start off standing upright with shoulders back and chest up & out. Step forward, taking an over-exaggerated step with your right leg to initiate the lunge. Then switch hands, rotating your body a bit to the left as your left shoulder rotates back and your right shoulder rotates forward. To increase your dynamic flexibility, warm up with exercises that combine stretching and controlled movements. Make sure you maintain tall posture. This will even open up your chest and lat after sitting all day at a computer. These moves are listed in order from lower to upper. It’s important that you perform this exercise in slow, controlled motion. Upper back rotation. Make sure to press your butt and back into the wall. Repeat all reps before switching sides. Repeat this process for a total of 20 yards. You can then raise your arms up overhead and stand up to make this more of a full body stretch or you can straighten your legs and go back into the hamstring stretch before standing back up. Return back to the starting position. Raise both of your heels off the ground, balancing on the balls of your feet. Keep your shoulders back, chest up & out. Aaron Blinn – January 2021 Athlete of the Month. *Keep in mind, all these exercises help to PREVENT INJURY and muscle soreness, as well as improve overall athletic performance. Try not to take too many steps in between sets to make sure you get the most bang for your buck (or butt!). You, as a reader are totally and completely responsible for your own health and healthcare. Alternate legs. Then place your hands down on the ground in front of you. Hunter Malkin – December 2020 Athlete of the Month, Emma Glaser – November 2020 Athlete of the Month, Sports Performance & Physical Therapy – Foxboro. Do not rotate as you reach. Up & Back Dynamic Warm-Up Exercises. Your left leg should be straight and your right elbow should be by your side. The exercises here focus on loosening up your muscles and joints, especially those that are tight as a… After extending out, reach back toward the opposite ankle. More like this available at voltathletics.com This training program contains only recommendations and is intended to be used for educational purposes only. This stretch will hit your low and upper back as well as your chest if done correctly. Beginners can do this move from their knees while more advanced exercisers will do this from their toes. This is not quite a “tip-toe” as it is an actual step (this will act as an added calf stretch!) Turn your palms to face up. Do you feel like you’ve increased your body temperature? This is an effective and efficient hip opener and quadriceps stretch that you should be including in your warm-up. Then reach your right hand back and through your legs, as you sit your butt back on your heels. Without changing the angle of your left knee, bend your hips and lower your torso as far as you can. Then open that arm back up to the left side, trying to touch the back of the hand down to the ground. Press your arms out against your knees at the bottom of the stretch. Place one hand behind … Then reach your hands out over your feet as far as you can. As you bring yourself to an upright position and begin to center your weight over the right leg, bring the left leg off the ground and slowly swing it forward to initiate the next lunge. All matters regarding your health require medical supervision. WARM-UP Jump Rope, 3-5 minutes The workout started with this general exercise just to get the core temperature up and warm up the shoulders. Check back soon for a warm up guide on locomotion! Once your right leg touches the floor, repeat on the left leg. As your chest passes through your hands, arch up and move into an upward facing dog stretch. This comes from the irritation of spinal nerves. Here are five incredibly effective moves from fitness pro Chris McGrath that you will definitely want to add to your warm-up repertoire. Keep alternating sides until all reps are completed. Step your right foot outside your right hand. If you did not know already, Elite’s physical therapy and training staff are offering COMPLIMENTARY athlete injury risk assessments to all current, new clients or athletes for the ENTIRE month of October to celebrate National Physical Therapy Month! They can also lower your chance for overuse injuries. Relax your head back and arch as much as you can, getting a nice stretch down your chest, core, hips and quads. I ’ m wary of static stretching before a run reps are.... Child ’ s trainers, Katie on your heels as if you are doing upward facing dog the of! Trainers, Katie and upper back as well as helps improve overall performance no more than 8-10 minutes max! Add a push-up in between your hands out over your feet dynamic back warm up be rotating the right leg drive! Ground and bring your left knee to about 90 degrees this classic exercise help. 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