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Exercise of the Month - February 2011:
“Benefits of Dynamic Warm-up”
Most people are aware that you should warm up before exercising to improve joint range of motion, yet it’s disheartening to discover how many people truly don’t practice this concept. One point I stress with my clients is that the older you are and the colder the temperatures become, the longer your warm-up should be. Simple exercises/movements can include the following as part of a warm-up:
- High knee pulls
- Straight-leg hamstring kicks (“Toy Soldiers”)
- Split Squat rotational reaches (see above pic)
The Journal of Strength & Conditioning Research (Vol. 24 No. 24, Dec. 2010) recently highlighted a study that stressed the importance of a dynamic warm-up. Patrick Dixon, UCONN researcher, had this to report:
“…when athletes are exposed to cold conditions, it is recommended that before practice or play, a dynamic warm-up be employed to optimize performance.”