The point of warming up is to increase blood flow to the muscles and to recruit stabilizer muscles to help with the action you are about to do. Research has shown that dynamic stretching or turning on the muscle through movement is a more beneficial to warm-up. All of the movements below are mild stretches because the point isn’t to increase your range of motion, that’s what the cool-down stretching is for, the point of these is to get your blood moving, recruit stabilizing muscles, and your body ready to work.
Shoulder Opener with Spine Twist:
You need to lay on the ground for this stretch. It is important to do both sides to even out the body.
- Lay on one side of your body with your knees bent up like your sitting in a chair
- Bring both arms directly in front of you, perpendicular to your trunk, with your palms together
- Keep your hip and shoulder in contact with the ground on the side you are laying throughout the entire movement part of the exercise
- Slowly slide your top arm along your bottom arm, then back to your starting position, going slightly further with each slide. After about 5 slides you should be at your shoulder, then take another 5 slides to increase the range of motion as you slide your top arm along your chest. As you do this you’ll notice that your back rotates, that’s the point! Your hips shouldn’t move, the movement is occurring in your back and shoulders.
- Your ending position is with the top arm now on the floor on the opposite side it started with the back of the hand on the ground
Shoulder Rolls Forward:
Start with small movements and gradually increase muscle involvement and range of motion. Do this standing up so your back can also be involved! Both sides should be done simultaneously.
- Keeping your arms at your side, slowly rotate your shoulders forward
- Make gradually bigger circles noticing the movement and stretching in your back and chest
- Once you’ve maxed out the size of the circles with your hands at your sides, bring your hand up to the top of your shoulder so your elbow is fully bent
- Continue making circles. In this variation you should feel more movement and stretching in the sides of your body
- Once you’ve maxed out the size of the circles with your hands on your shoulders, extend your arms
- Continue making circles. In this variation you should feel more stretching in your forearms and finger tips. Really extend each finger and reach for the wall in front of you
- This entire sequence will take roughly 30 seconds
Shoulder Rolls Backward:
Start with small movements and gradually increase muscle involvement and range of motion. Do this standing up so your back can also be involved! Both sides should be done simultaneously.
- Keeping your arms at your side, slowly rotate your shoulders backward
- Make gradually bigger circles noticing the movement and stretching in your back and chest
- Once you’ve maxed out the size of the circles with your hands at your sides, bring your hand up to the top of your shoulder so your elbow is fully bent
- Continue making circles. In this variation you should feel more movement and stretching in the sides of your body
- Once you’ve maxed out the size of the circles with your hands on your shoulders, extend your arms
- Continue making circles. In this variation you should feel more stretching in your forearms and finger tips. Really extend each finger and reach for the wall behind you
- This entire sequence will take roughly 30 seconds
Forearm & Finger Wake-Up:
This can be executed sitting or standing. Both arms can be done simultaneously. Start with a gradual movement and then increase the intensity. Vary the speed of the opening and closing on different days to add variety and coordination training.
- Spread your fingers as wide as you can
- Squeeze them into a fist
- Open your hand back up and spread your fingers wide
- Repeat for 60 seconds (which is amazingly long and tiring!)