Do you do any dynamic warm ups and if so, what?
I do, but I usually prioritize mobility work for my hips & shoulders. I do walking knee hugs, forward/backward hurdle walks, ankle mobility, calf stretches, alt foot to hand mountain climbers, lateral leg swings, arm circles, abducted external rotations (scarecrows, or L flies) & tricep/lat stretch. In addition, I foam roll (or use a lacrosse or tennis ball for the harder to get areas) my back (mainly thoracic extension), piriformis & calves/peroneals.
Those have all helped a ton for keeping most areas healthy, and my hip mobility has gradually improved quite a bit. But…my lower back has been a weak-link for me occasionally, ever since I injured it in high school and college. So what I need to do, especially on deadlift and squat days, is do some low volume, low intensity activation exercises so it’s firing and ready to go. Then, I need to set-up and brace properly, even for my initial warm up sets, approaching it just as if I were going into a heavier lift. If I do this I should be fine.
As a PT, do you have any other suggestions for activation exercises or things I could be doing to help?
1 note
-
leannmean said:
I am not a PT though I do a lot of rehab exercise work. Bird dogs (quadruped cross-crawls) seem to help a lot with lumbar support endurance. Also some short arc extension on a ball to get the multifidus & erector spinae firing.
-
warrior-fitness posted this
