Last week, we looked at a few examples of warm up movements that you should be doing. If you missed it, the link is right here>> https://www.firstcapitalgym.com/key-warm-up-movements-for-people-over-40/
Like we mentioned last week, for the majority of us, the ankles, hips, and t-spine are usually stiff or not as mobile as they should. When these areas are stiff, common symptoms are knee and back pain.
At First Capital Gym, after we perform the flexibility and mobility section, we’ll go into our “activation” section. In a nutshell, we’re trying to wake up muscles that haven’t been worked. We usually pick exercises that address the hips, core, and upper back. The point of this is not to go to failure but just warming up. Here’s a quick example below
After you limber up and get the right muscles working, you want to add some basic movements. Here, we typically throw in some squatting (different planes), single leg work, jumping jacks, skips, and side shuffling for example. We’ll go 6-10 reps of each before moving to the next exercise. Here are some examples below.
There you have it. We can’t stress enough the importance of warming up correctly for adults. Again, if you’re sitting in an office or standing all day, we recommend you adding to this to your workouts. In all, this shouldn’t take more than 10-12 minutes to do everything.
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