Try This Simple Warm-Up Routine - Buffalo Rehab Group
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Try This Simple Warm-Up Routine

Nov 29, 2023 | Fitness & Wellness

Do you perform a warm-up routine before exercising?

If you don’t, you should!

Loosen up and alleviate those “snap, crackle, or pops” with these three easy warm-up exercises.

Simple Warm-Up Routine

In the video below, Physical Therapist Katie Wolfley, PT DPT, shows you three easy lunge exercises to loosen up before your next physical activity.

Warming up before physical activity not only loosens up your muscles and helps you maximize performance, but it can also prevent injury.

An effective warm-up routine doesn’t need to be lengthy or complicated.

Add these three lunge-based exercises to your next warm-up:

Lunge & Twist

The lunge with a twist is an excellent addition to a warm-up routine for the lower body, particularly the hip flexors and glutes. It also engages the core muscles.

Start by standing with your feet hip-width apart.

Take a large step forward with your right foot and lower your body into a lunge position, ensuring that your right knee is directly above your ankle and your left knee is hovering above the ground.

Twist your torso to the right. Hold the position for a few seconds and then return to the starting position.

Repeat on the other side by lunging forward with your left foot and twisting your torso to the left.

Complete two to three sets of ten repetitions per side.

The lunge with a twist is important because it helps to improve flexibility, balance, and coordination. It also activates the muscles in the lower body, which are essential for most physical activities.

Lunge & Reach

The lunge with a reach is another great exercise for a warm-up routine as it targets the lower body and engages the core muscles.

Begin by standing with your feet hip-width apart.

Take a large step forward with your right foot and lower your body into a lunge position, ensuring that your right knee is directly above your ankle and your left knee is hovering above the ground.

As you lunge forward, reach your arms forward towards your knee. Hold the position for a few seconds and then return to the starting position.

Repeat on the other side by lunging forward with your left foot and reaching your arms towards your knee.

The lunge with a reach is important because it helps to improve balance, coordination, and stability. It also activates the muscles in the lower body, which are essential for most physical activities.

Lunge & Overhead Reach

The lunge with an overhead reach is a great exercise for warming up the upper body and engaging the core muscles.

Begin by standing with your feet hip-width apart.

Take a large step forward with your right foot and lower your body into a lunge position, ensuring that your right knee is directly above your ankle and your left knee is hovering above the ground.

As you lunge forward, reach your arms overhead, keeping your arms straight. Hold the position for a few seconds and then return to the starting position.

Repeat on the other side by lunging forward with your left foot and reaching your arms overhead.

Complete two to three sets of ten repetitions per side.

The lunge with an overhead reach is important as part of a warm-up routine because it helps to improve flexibility, mobility, and stability. It also activates the muscles in the upper body, which are essential for most physical activities.

Remember, warming up before any physical activity is crucial for injury prevention and optimal performance.

The lunge with a twist, lunge with a reach, and lunge with an overhead reach are three great exercises that can help to prepare the body for more physical activity by engaging the lower and upper body muscles and core muscles.

By incorporating these exercises into your warm-up routine, you can ensure that your body is ready for any physical activity!

Want to feel and move your best?

If you’re struggling with pain or injury and would like a personalized plan to feel and move your best, our Physical and Occupational Therapists can help.

Treatment is covered by insurance, no referral is needed to start, and with flexible virtual and in-clinic appointments available, you can find a time that works with your schedule.

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