With the winter months getting closer and the temperature slowing dropping outside, be sure to warm up properly before heading out for a run or ride. Spending a few minutes actively warming up your muscles and nervous system will help prepare them for your training session and also help to avoid injury.

Doing a proper warm up is especially important if you sit most of the day for work, the following exercises will be beneficial to get you from a seated posture to a upright one and ready to attack your training.

Legs with Rotation x 15/side

Benefits : Improved soft tissue flexibility and neuromuscular control.

Preparation : Stand near the wall or a sturdy object. Flex one leg at the hip and the knee and use your upper body to lean against the wall for support. Your back leg should be straight at the knee, facing forward.

Movement : Draw your belly button in toward your spine. Keep rear foot on the ground, with the opposite hip and knee flexed. Slowly move through your hips, moving the foot from one side of the body to the other. Take the leg through full ROM using controlled momentum/movement for one set of five to 15 reps.

Hamstring  x 15/side

 

Benefits : Actively stretches hamstrings and quads.

Preparation : Stand with knees soft. Hands on hips (this helps give feedback to know if pelvis is moving).

Movement : Draw belly button in. Stand on one leg. Let other leg extend forward to hip level and straighten out. Pull leg back and let knee bend so heal hits glute. MAKE SURE PELVIS REMAINS STABLE, ONLY LEG SHOULD BE MOVING. TAKE THE BODY/JOINT THROUGH A FULL AVAILABLE ROM USING CONTROLLED MOMENTUM/MOVEMENT FOR 1 set of 5-15 reps

 

Upper Body x15

Benefits : Increased ROM of the anterior (front) shoulder girdle.

Preparation : Stand “tall” with abs “drawn in” and glutes contracted. Begin with arms straight out to the side with the palms up.

Movement : Rotate the hands down as you bring the arms in front of the body. Maintain a neutral spine and correct shoulder posture.