There are several key components of a thorough dynamic warm-up. If you are involved in a strength and conditioning physical training program, it is imperative to know and understand that the dynamic warm-up is a critical key to success. This warm-up will aid in reducing the possibility of injury while also enhancing your overall performance by allowing you to engage in corrective-based exercise drills that are meant to address any and all muscle imbalances within the body. In this guide, you will be introduced to the top 3 components of a successful and thorough dynamic warm-up.
1. Soft Tissue
The first, and one of the most important, components to a dynamic warm-up is to work on the soft tissues of the body. One of the best methods for doing this is to engage in a foam rolling series of the body.
2. Start at the Ground and Work Your Way Up
When engaging in a dynamic warm-up, it is imperative that you start on the ground and work your way up. Essentially, you should participate in ground-based activation drills and mobility exercises before indulging in any other type of exercises. Most people that are in a strength and training physical therapy program work in these types of drills with the standing exercises that they perform; however, it is best to start on the ground and work your way up. For example, engage in a wall hip flexor exercise drill to increase your range of motion and then perform standing exercises, such as lunge variations.
3. Single Joint to Multi-Joint
When performing a dynamic warm-up, it is important that you start with a single joint exercise and work your way to a multi-joint exercise. For example, work out the ankle. Then, as the workout advances, work all of the joints of the leg as you move to the standing position.
By following the simple steps contained in this brief guide, you are sure to experience a successful and thorough dynamic warm-up. By not engaging in a proper warm-up, there are many complications that may occur. First, you may find that you perform less than optimally. Second, you may subject yourself to a wide array of injuries. Finally, you may find that, instead of building up your body, you actually break it down. Despite your desire to jump into a workout or your need to move quickly through a workout, you must respect the body by engaging in a dynamic warm-up. The goal is to work your way up. Start on small aspects of the body and work your way up to larger aspects of the body. You should “listen” to your body – this includes the soft tissues, the muscles, AND the bones. By performing the three components outlined in this guide, the strength physical therapy training program that you engage in and the dynamic warm-up that you take part in will optimize your body for the success that you desire! For more information about a dynamic warm-up, visit Back to Motion today at: https://backtomotion.net