On September 10th last year we talking about a warm up routine and what should be included. Personally, I take about 10 minutes to foam roll followed by a dynamic stretching routine. Dynamic stretching increases core and muscle temperature, lengthens the muscles, lubricates joints, and helps decrease the chance of injury. Dynamic stretches use controlled movements throughout the entire range of motion. This is different from static stretches which involves holding the farthest point in the range of motion. It is also different from ballistic stretching which uses momentum to force the body beyond its normal range of motion.
Here is a video of my routine. It covers the lower body and the often neglected upper body. Make sure you perform each movement at least 10 times. Make the movements crisp, controlled and quick, but not ballistic.
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