Spring Warm-Ups

 
By Michelle Quintana, BA Kinesiology
 
Spring has finally arrived and more people are participating in activities outside, enjoying the fresh spring air. After going out for your first hike or bike ride, you might have felt stiff and sore the next day. It is important to start any activity with an effective warm-up to prepare the body and mind for spontaneous activity to limit next day soreness.
 
The goal of a warm-up is to increase the heart rate and body’s core temperature to bring more oxygen to the muscles. Here are a few exercises to try before you venture out for your next activity.
 
 
o       A pre-activity jog, walk or bike for 5-10 minutes
o       Jump rope, jumping jacks or jog/march in a spot
o       Swing legs to the sides and front to back to warm up the hips – stand on one leg and swing opposite leg side to side (5-8x/leg). While standing on one leg, swing the opposite leg to the front and the back.
o       High knees, butt kicks, heel raises to prepare you for any hiking, running or sprinting activities – these exercises will incorporate the same muscles that will be recruited during these activities.
o       Shoulder or arm rotations before participating in any throwing activities (slo-pitch, football, horseshoes)
o       Opening up the hips will prepare the hips for multidirectional activities (tennis, soccer, dancing)
o       Walking lunges or mini-squats will increase the heart rate and body temperature. They can also be used for an excellent lower body strength exercise.
 
When performing these exercises remember to remain hydrated and concentrate on keeping your breathing comfortable and natural.