Gentle Dynamic Warm Up Stretches before Exercising
This past week I got back to playing pickleball and it felt amazing to play outside with friends and get lots of exercise that didn’t feel like work.
The key to moving well as we age is avoiding injuries. In order to do this, we really need to stretch before and afterwards, even if our exercise is “just walking”, as some of my clients say.
The video below is an updated version of my old dynamic warm up that I made over 10 years ago.
What I’m finding with my clients in their 70’s and 80’s is that they need to be a little bit gentler in their movements, which is reflected in the new dynamic warm up.
The main differences are:
Windmills (designed to loosen the hips, shoulders, chest and neck) have been changed to single arm circles with hip rotations
Cross body toe touches (to release the hamstrings and low back) have been changed to standing “floor” touches (between the legs) and alternating same side arm/leg toe touches
Ankle loosening is started from a position allowing wall support (but working towards increasing balance) and if ankle mobility is extremely limited, I’m encouraging clients to point and flex, then turn foot to the right and left, rather than trying to make a circle
Either dynamic warm up is a great way to get your body ready for physical activity or just to feel looser anytime.
If you have restrictions in your range of motion or suffer from osteoporosis, stick with the new warm up.
f you like the old warm up and it works better for you, keep using it.
Reminder:
Moving (dynamic) stretches are best when you are getting ready to exercise.
Holding (static) stretches are best after you’re done exercising. Also, you will get the most benefit from holding your stretches for approximately 30 seconds each.
As always, if you have any concerns about completing these movements, or feel any pain when doing them, STOP IMMEDIATELY and consult with your doctor.
If you have any questions, please feel free to contact me.
If you find the video useful, please share with others who may benefit from it
