Participating in a run this fall? Maybe you are getting ready for the Turkey Trot on Thanksgiving day! If so, you will want to be sure that you are warm enough to avoid injuries. The Dynamic Warm-Up increases circulation to the muscles, which lengthens and improves contractility so there is a decrease in risk for tearing and injury. This style of warm-up also increases the heart rate to prepare you for the exercise or the athletic event you will be doing.
The key with all of the different dynamic warm-up exercises is to exaggerate the movements by going up onto the toes on the standing leg and using big arm movements. You should feel a stretch in the muscles you are working, but never pain.
Dynamic Warm-Up Exercises:
- Heel & Toe Walk: This is to warm up the calf and front of your shin (anterior tibialis).
- Quad Pull: This is to warm up your quadriceps or the front of your thigh.
- Tin Soldier: This is to warm up your hamstrings or the back of your thigh.
- Heel Grab: This is to warm up your hip rotators in the gluteal region.
- Walking Lunge with Elevated Arms: This is a nice exercise to warm up multiple muscle groups of the upper and lower extremities and increase your heart rate.
- Front March: This activates the hip flexors and stretches the gluteal region.
- Bum-Kick: This is to activate the hamstrings and stretch the quads.
- Power Skip: This is to energize the upper and lower body to initiate high impact activities.
This warm-up is great for preparing for fall runs, but can be applied to any kind of workout. It is a great way to get your heart rate up and your muscles warmed up.
If you have any questions, please feel free to contact us. We would love to help! Happy fall, everyone!