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4 Dynamic Warm-Up Exercises

Stay Injury Free This Winter

With the arrival of winter and cooler temperatures, your workout warm up is even more important. Cold, tight muscles are not only prone to injury, they don’t perform as well. For optimum performance all winter long and an injury-free return to spring, a thorough warm-up is crucial.

The best warm up uses a combination of low intensity cardio, stretching, and dynamic flexibility exercises to increase muscle temperature and loosen the muscles for increased soft tissue extensibility and joint mobility. Begin your warm up with 5-10 minutes of easy cardio on a bike or elliptical followed by stretching and then perform these dynamic flexibility exercises. Be sure to follow each work out with a 5-10 minute cool down and stretch.

Dynamic Flexibility Exercises:              

Knee to Chest – Take a step forward and bring one knee up, pulling it with the hands toward the chest. Rise onto the tip of your toes as you pull.

Punter’s Walk – Walk forward landing on the heel and pushing up onto the ball of the foot. With the swinging leg, gently swing forward keeping the knee straight and touch the thigh with the hands

Romanian Deadlift – Standing upright on one leg, tip the body forward, hinging at the hips and keeping the back straight. Touch or try to touch the floor and use hamstring to lift you back to the starting position.

Squat – Stand with feet hip-width apart, toes pointing straight ahead. Keep your back straight, lean slightly forward while bracing and sit back on your heels until your thighs are parallel with the floor or as deep as you can.

Have a question about injury prevention? Call us for a Free Injury Screen, today!

Written by Dustin Blevins, PT, DPT, CSCS, Clinic Director, SPT- Kirkland

Categories: Wellness
Tagged In: dynamic stretching, stretch, warm-up
Posted on December 20, 2016

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4 Dynamic Warm-Up Exercises

Stay Injury Free This Winter

With the arrival of winter and cooler temperatures, your workout warm up is even more important. Cold, tight muscles are not only prone to injury, they don’t perform as well. For optimum performance all winter long and an injury-free return to spring, a thorough warm-up is crucial.

The best warm up uses a combination of low intensity cardio, stretching, and dynamic flexibility exercises to increase muscle temperature and loosen the muscles for increased soft tissue extensibility and joint mobility. Begin your warm up with 5-10 minutes of easy cardio on a bike or elliptical followed by stretching and then perform these dynamic flexibility exercises. Be sure to follow each work out with a 5-10 minute cool down and stretch.

Dynamic Flexibility Exercises:              

Knee to Chest – Take a step forward and bring one knee up, pulling it with the hands toward the chest. Rise onto the tip of your toes as you pull.

Punter’s Walk – Walk forward landing on the heel and pushing up onto the ball of the foot. With the swinging leg, gently swing forward keeping the knee straight and touch the thigh with the hands

Romanian Deadlift – Standing upright on one leg, tip the body forward, hinging at the hips and keeping the back straight. Touch or try to touch the floor and use hamstring to lift you back to the starting position.

Squat – Stand with feet hip-width apart, toes pointing straight ahead. Keep your back straight, lean slightly forward while bracing and sit back on your heels until your thighs are parallel with the floor or as deep as you can.

Have a question about injury prevention? Call us for a Free Injury Screen, today!

Written by Dustin Blevins, PT, DPT, CSCS, Clinic Director, SPT- Kirkland

Categories: Wellness
Tagged In: dynamic stretching, stretch, warm-up
Posted on December 20, 2016

Upcoming Events & Classes

See More Events

Physical Therapist Tips

Whether you are enjoying a weekend trail ride or training for your next triathlon. It is important to ensure that you are taking the correct steps to stay injury free during your next time out. Below are some tips you ca …

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