Introduction
This is a follow up to last weeks blog post on Dynamic vs. Static Stretching, where we discussed the importance of stretching the body dynamically in order to warm up the muscles and work them through their full range of motion. After looking into all different types of warm up stretches across the web, I have narrowed the selection down to the 7 best ones. Although our warm up routine at California Calisthenics doesn't involve all of these stretches, the warm up is plenty sufficient at preparing your muscles for the prescribed workouts. These stretches offer the most potential to properly warm up the entire section of the body being focused on, but which ones you should do is dependent on the exercises you will be performing.
***You can click on the image to the side to be directed to a youtube video showing the proper movement.
Legs
This is a follow up to last weeks blog post on Dynamic vs. Static Stretching, where we discussed the importance of stretching the body dynamically in order to warm up the muscles and work them through their full range of motion. After looking into all different types of warm up stretches across the web, I have narrowed the selection down to the 7 best ones. Although our warm up routine at California Calisthenics doesn't involve all of these stretches, the warm up is plenty sufficient at preparing your muscles for the prescribed workouts. These stretches offer the most potential to properly warm up the entire section of the body being focused on, but which ones you should do is dependent on the exercises you will be performing.
***You can click on the image to the side to be directed to a youtube video showing the proper movement.
Legs
1. Elbow to Knee Lunges Done at a very casual pace, take big steps and drop your back knee to the ground by bending your front leg at 90 degrees. WHile performing this action, twist your torso so that the elbow of the opposite extremity comes down and touches the knee of the front leg. Stretches the hips and torso while lightly stimulating the muscles of the legs. |
2. Side Lunges with Touch Standing up straight, keep one foot in place as you take a big lunge to the side with the other. At the endpoint of this action, reach across your body and touch the ground of the lunging foot with the opposite arm. Press up with your leg back to normal and repeat this motion on the other side. Stretches the inner thigh, glut, and torso of the extended arm, while lightly stimulating the muscles of the leg. |
3. Knee to Chest March In the progression of a big step, balance on one foot and pull the elevated leg to your torso. Take another step and repeat this motion with the opposite leg. When pulling your knee to your chest, extend your hips out to fully utilize the stretch Stretches the hips, gluts, and hamstrings of the leg, while lightly stimulating the muscles in your foot involved in balance. |
Upper Body
1. Arm Circles Begin by rotating your arms (straight or slightly bent) forward in small circles and then change directions after some elapsed time. Next, rotate your arms forward in big circles and then change directions after some elapsed time. Lightly stimulates the intricate muscles of the shoulder as well as muscles in the back and chest responsible for the mobility of the scapulas. |
2. Huggers With your arms held out wide, swing them forward and around your torso, like you are giving yourself a hug. From there, extend your arms back out wide and behind you stressing the end range of motion. Lightly stimulates the muscles of the torso and chest. Helps open up the chest and back by relaxing tensile muscles. |
Full Body
1. Inch Worm Start in a piked position with both your hands and feet on the ground. Walk your hands out a little beyond a planked position and inch your feet towards your hands. The motion should simulate the motions of an inch worm. Stretches the low back, gluts, and hamstrings while lightly stimulating the muscles of the upper body. |
2. Spider Crawl Start in the position displayed in the picture to the right. To progress forward in this stretch, move each arm with its opposite leg. Therefore, your knee should hit your elbow as the knee meets with elbow of the adjacent side. View the image for further clarification Lightly stimulates the muscles of both the upper and lower half of the body. Helps open up the hips as you stretch them forward |
Remember, the most important thing to properly prepare the muscles for exercise is to get blood flow to the muscles. This means, at the least, go for a short jog to get your heart pumping (Next Blog post about stretching). Otherwise, perform proper warm up techniques to optimize your workout and keep your body healthy.