How To Warm Up Through Stretch.
a warm-up and stretch routine for every body.
warm-up
Time is ticking. Be Efficient.
Warm-up and stretch should not take more than 15-20 minutes. To be efficient, warm up your CORE. When you warm up the core first you let the heat radiate from your center outward to the rest of your body.
Please Note: Applying external heat (i.e hot yoga/pilates) is not as effective as warming the body from the inside out.
Beginner Warm-up.
Abdominals: 10 sit-ups (legs up or down) done slowly with good form.
Make sure your form is correct. Form is key!
3 – 5 reps or until you feel the whole body heating up.
Make it more challenging by bringing your legs to table-top, or extended up at 90 degrees.
Intermediate Warm-up.
Planks: Hold for 30 secs – 1 minute
Full body planks on your hands or forearms. If that's too challenging modify it by bringing the knees down.
Repeat 3 – 5 reps.
Advanced Warm-up.
Push-Ups:
Full plank with the hands in a wide or narrow position. Modify by bringing the knees down.
Do as many as you can, then repeat 3-5 reps.
Ease Out.
Child's Pose:
Stretch the back, hips, and arms while replenishing the body with centering breaths.
Stretch routine
A stretch routine for all bodies.
My body is warm, now what? Get comfortable! No matter what stretches you start with, it's important to be at ease. When you are relaxed and comfortable your body will be more receptive to the stretch and you will get more out of it.
Start on your back: This is the most natural and comfortable position
Hug your knees into your chest. (Your hips may lift up, that's ok. However, if you keep your hips down on the floor you will get a greater stretch through your low back.)
Breathe and don't go too fast. It should feel good, you don't need to feel like you are being tortured. Relax and try to enjoy the stretch.
Try the stretch with your knees wide, as well as parallel and close together. You will feel two very different stretches through your hips and back.
Twist: bring your feet down to the floor, and send your knees to the left and right.
Move slowly, you should feel a nice stretch in your waist.
Take two long deep breaths on each side.
Repeat 2-3 times.
Hamstring Stretch: There is a big connection between the hamstrings and the low back. When you stretch behind the leg, you should also feel some stretch through your lower back.
Use a band or rest the legs against a wall.
Flex your foot down toward your face.
KEEP THE KNEE STRAIGHT.
If you can't keep the knee straight then you need to lower the leg until you can get the knee straight while the foot is being flexed down toward your face. This position will be the anatomically correct stretch for you at this stage of your practice, over time you will work toward getting the leg higher.
FYI: If your knee bends you may still feel some hamstring stretch, but you will only be stretching parts of the muscle as opposed to thoroughly stretching the whole structure from top to bottom.)
Lying Prone on the Stomach:
Swan or Cobra stretch: This pose will stretch your abdominal muscles, low back, maybe even chest and shoulders.
TIP: only press up as high as feels good. Listen to your body, take your time, it's not a contest, it should feel beneficial.
Quad stretch: Grab your ankle and press the hips and thigh to the floor.
(FYI: most of us are extremely tight in the front of the thigh. If this position is difficult to achieve, try lying on your side or while standing.)
Lying on your Side:
Quad stretch: If this is a better position to reach your ankle, great!
Tip: Keep your hips pressed forward as you reach the knee backward. Go slow, the further the knee reaches back, the greater the stretch. Hold for a few seconds and release. Repeat 2 to 4 times.
Trunk Twist: Keep your legs and hands stacked on top of each other. Reach your top arm up and back trying to let your rib cage and shoulder blade reach the floor behind you.
TIP: Go slow, and breathe.
Sitting in a Chair:
Side stretch: reach one arm up and side bend to the opposite side. You should feel a nice stretch from the extended arm down the side of the body to your hip/back.
TIP: keep both hips glued to the chair.
YOU ARE READY TO GO!
After you have done all the aforementioned stretches your body should be ready to get to work. You have adequately prepared your spine to move in all directions:
Flexion (forward bend)
Extension (backward bend)
Rotation (twisting)
Lateral Flexion (side bending)
You have also stretched the major structures that usually inhabit free movement;
Hamstrings
Quads
Hips
Back
Calves
Feet
Arms
Shoulders
Once you get used to the routine, try doing it at different times. Always good before a workout, but give it a try in the morning after a hot shower, during the day after sitting at the computer, or even at night before bed. Your body will thank you.
MODIFICATIONS:
You can also do these stretches using a chair (details coming soon). Every person, of every age and ability, will find them useful, manageable, and beneficial.
ALWAYS REMEMBER
Movement should feel good. Listen to your body, take your time, breathe, and be present and mindful. Lastly, if you can, take a moment to be grateful for the ability to move and congratulate yourself on doing the work.
