Disclaimer:If you have been advised not to partake in exercise by a health care professional then please seek medical advice before continuing. No liability will be taken for injury performing these exercises.
Busy day? rushing to the gym? The “get in and get out” mentality can lead to rushing your warm ups. Often this can lead to pain and or injury. If you find yourself feeling like this then these exercises are for you. Not only do you take the time to prepare your spine and muscle for your chosen activity, but you can also improve mental preparation for your session.
I use this sequence before both weight training and endurance training and find that I have less pain and improved mobility.
1.Happy Cat/ Angry Cat
Ensure your shoulders are in line with your hands and hips are in line with your knees. Keep a neutral spine, inhale and on the exhale pull belly button in and move into to angry cat position (flexion). Then inhale move into happy cat position (extension).
Repeat 10 x following the breath.
2. Thread the needle
Ensure your shoulders are in line with your hands and hips are in line with your knees. Feed one hand under your arm on the exhale, lowering your shoulder to the floor. Inhale back to centre and change sides.
Repeat 20 x following the breath.
3. Bird/ dog
Ensure your shoulders are in line with your hands and hips are in line with your knees. Find neutral position and keep the abdominals engaged (imagine you have a tray on your back). Inhale then on the exhale slide the foot back and the opposite arm forward. Whilst maintain stability in the torso.
Change sides and repeat 20 x following the breath.
4. Lunge stretch and twist
This can be done on the knee (beginners) or the toes (advanced). Start with shoulders in line with your hands and hips are in line with your knees. Inhale, then on the exhale lift the foot to the outside of your hands and rotate the same side. Not only are you getting a hip flexor stretch but thoracic mobilisation.
20 x following the breath.