Warm-Up With Chris

Before you begin a workout, prepare your body the #REAL way. 

Whether your workout plan is a run in the park or a HIIT class, warming up should be the first thing on the to-do list. But what's the ideal way to warm up? At REAL Human Performance, we think of our warm-ups as movement preparation. We go through a series of dynamic movements in order to prepare the nervous system for activity and increase mobility. This decreases injury potential and improves training. Here are a few of our favorite moves:

 

90/90 sweep

The intention of the 90/90 rotation is to achieve thoracic spine (mid-back) and rib cage mobility without having to go through a shoulder rotation. This can be a great exercise for people recovering from shoulder injury or surgery. 

PROTIP: While the top hand "sweeps" to the ceiling, it's important the eyes always stay on the hand so the head will follow the rotation. This allows the correct alignment of the cervical spine (neck).

TARGETS: Mid-back, shoulder. 

 

the World's greatest stretch

This warm-up move lives up to it's name. It is a common move to many elite trainers because it targets every major muscle in the body. The combinations of this movement challenges the nervous system by creating a connection that between the body and brain. This is important for an effective work out by firing muscles properly — making the most of out every movement and minimizing chances of injury. 

PROTIP: Lead rotation with torso and not hand. This allows your body to move in a natural position, keeping pressure off of the spine. 

TARGETS: Hip flexors, glute, hamstrings, quadriceps, lateral calf, shoulders, pecs, upper and lower back, obliques.