Today we’re going to talk about building a warm up routine. In our last blog we discussed the perfect workout routine being whatever one you can stick to. We discussed the perfect workout not really existing!
So today we’re going to go over some elements of a solid warm up so you can consider them when doing your own warm up. Being asked about what to do for a warm up is a pretty common question. I know on the internet you’ll see people debating over static stretching versus dynamic, long warm ups versus short, muscle activation being real or not and everything else. Once again, there’s no perfectly right answer but I’m going to give you some tips and advice about how to make one of your own that feels good to you.
So why do we do warm ups? As Americans, we tend to be very sedentary during the day. If you have a relatively sedentary job where you spend a good portion of your day sitting or standing at a desk, it’s a good idea to do a warm up before getting in your workout in the evening. Skipping warm ups can put you at a higher risk for injury and you miss out on the benefits of being able to hit a bigger range of motion and better form in your lifts!
Typically I like to address three things in a warm up: mobilizing the joints, releasing tight muscles, and initiating some mind muscle connection. One easy way to look at it is by starting from the top down. I’m going to do it that way today and share some of my favorite options that we use at FMF! Hopefully you can use this to find some movements you enjoy and like the feeling of to incorporate into your warm ups OR just to use throughout the day to keep your body feeling good.
Let’s start with the shoulder/neck region. We want to mobilize the shoulder joint to get optimal range of motion (ROM).
Overhead Stick Pass
Bow & Arrow
Next we can release the pectoralis muscles which are likely tight from hunching over computers all day.
Door Frame Stretch
LAX Ball
Then to get some mind muscle connection for the upper back:
PNF
Moving on toward the lower body starting with the hips. To open the joint:
90/90
Table 4
To release the quads:
Quadball
Lunge Knee Taps
To initiate mind muscle connection with the glutes:
Stick Hinge
Reverse Band Walks
To open up the ankle joint AND release the calves:
Downdog
Calf Stretch 2 Way
We have now effectively worked out way from top to bottom mobilizing, releasing and activating the appropriate joints and muscles to have a solid foundation for a good workout! Now of course you don’t have to do all of these! My hope is that you can pick and choose some that you like the feeling of to make a warm up that you look forward to. The idea is once again that if you like the movement practice you’re more likely to do it!
If you are looking for more ideas, we have an amazing exercise library subscription with access to hundreds of videos! Reach out if you are interested and as always, if you’re looking to work with us book a consultation!