How to Structure a Warm-Up
Today, I’ll share how I structure a warm up. Every workout should start with a warm up and this is an example of what a typical warm up looks like for me and my clients.
Warm ups are important because they prepare the body for the workout and reduce the likelihood of injury. They also get the mind in the right space and facilitate the mind/body connection that allows for a more effective workout.
Spinal Flexion/Extension
I start all my warm ups with a cat/cow. It’s a classic yoga movement that’s great for getting some healthy spinal movement and getting the back muscles working. Also, if you start every warm up with a cat/cow, it tells the brain that it’s workout time and helps the body fall in line. It’s like a mental trigger that signals what comes next - kind of a pavlovian response. That’s why I always start every workout with this movement.
Thoracic Rotation
After the cat/cow, we need some spinal rotation - something like a half kneeling rotation will do. This helps with thoracic rotation. This is the middle part of the spine and the ability to rotate here is important because it will keep you from getting stiff. If you have good thoracic rotation, then you move more naturally instead of like Frankenstein’s monster.
Shoulder Flexion
Next we move to the shoulders and hamstrings. I like a tall plank to downward dog to get the hamstrings lengthened and improve shoulder flexion. Shoulder flexion is the ability to put the arms straight overhead and this is one area that I see a lot of limited range of motion in people, so improving or maintaining this is important. Also, hamstrings get stiff and shortened from extended periods of sitting, so lengthening those muscles is a good idea as well.
Lateral Loading
Then we move on to a wide stance elbow to knee. This helps with loading the hips and legs and also moving in the frontal plane, meaning in a side to side motion. In everyday life, most people aren’t moving side to side much, so using this movement pattern regularly in workouts or warm ups is a good idea. Plus, the trunk rotation is again reinforced here, just like with the half kneeling rotations.
Balance/Stability
Lastly, I finish off with a tall elbow to knee. This is a good one for a little core and glute stimulus as well as some single leg stability and balance. This will help you maintain your balance during single leg exercises in your workout.
Takeaway
So the takeaway here is that you need a variety of movements like the ones mentioned in order to get the body ready for a workout. A warm up should only take about 10 or 15 minutes, but will be invaluable when it keeps you from getting injured and helps you get a better workout. This is just an example of a typical warm up that I use with my clients and you can always add some things that you want to work on specifically or tailor it to your needs. See below for a sample warm up template and leave any questions or comments below.
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