The warm up is a critical component to a workout program. Too often I still see and hear of running as a warm up. Not that running doesn’t have a place in a workout program if needed, but it does not constitute a warm up. Nor does stretching on its own.

The warm up serves two purposes – one is to warm up the body. In other words, we want to raise the body’s core temperature and prepare the muscles for upcoming work. The second function of a warm up is to address asymmetries, deal with weaker muscle groups, integrate specific activation work and also to increase mobility and stability in those areas where needed. Our warm up addresses those issues through:

a) mobility drills for ankles, hips, thoracic spine (leg swings, seated T spine)

b) glute med/min strengthening (tube walking)

Tube walking - Used to activate the glute medius as well as the muscles of the posterior chain.

c) mobility drills for sagittal and frontal place mobility (lateral squats, split squats, lunges)

Lateral squats - As well as split squats and eventually lunges, these are used to improve mobility in sagittal and frontal plane movements. We use these in conjuction with leg swings to improve hip mobility.

d) teaching and reinforcing movement patterns (single leg deadlift with reach)

e) shoulder and thoracic/scapular mobility and stability (wall slides)

Wall slides - to increase shoulder mobility and increase sacpular stability. The key is to keep the scapula (shoulder blades) back and down. Hands and wrists against the wall and must stay against the wall, while moving the arms up.

In order to prepare for the upcoming workout and to address weaknesses, a thorough warmup that takes these issues into account should be carried out. It not only will enhance performance, but it will go a long way to preventing injury.

Till next time,
Narina