- Myofascial Release
- Dynamic warm-up
- Movement Preps/Prehab
Especially now, in the cold time of year, you have to pay attention to staying warm all the time. But how does a correct wamr-up work? According to the recent consensus in science a warm-up doesn’t have much in common with the former understanding of a quick running unit, a few static stretches, and some loosening up exercises. Functional training has also fundamentally changed the concept of warming up. Thus, static stretching exercises are a thing of the past. Or do you see an advantage in preparing yourself for movements with standing still or sitting? Certainly not! The functional warm-up is supposed to heighten your body temperature, activate your metabolism and central nervous system, mobilize your joints, and ready the body for high strains with linear and lateral movements. The goal should be to keep your warm-up as sports specific as possible. But one step at a time. The following elements belong to a decent warm-up and have to be implemented in different lengths and with different intensities into your warm-up session:
HIPS + CORE + SHOULDERSIf the core is properly strengthened the posture and the whole alignment of the body is improved and with this the joint functions. Additionally, this will strengthen the injury-prone areas to prevent chronic diseases and pain. To this kind of exercises you can count all kinds of planks and shoulder bridges as well as the complete shoulder circle with the exercises Y, T, W, and L. And now, that we are fully warmed-up, we can finally start our actual training… What routines do you do for your warm-ups? Please write your answer in the comments section below!