By Amy Goebbert, PT, DPT
Here I outline three ways to progress the warm-up exercises recommended for athletes.
Once the first three exercises (half kneeling lunge, seated hip shin box, child’s pose thoracic rotations) are no longer challenging, progress to these next three exercises.
Again, the focus of your warm-up should be mobility first. Once you have the full motion of the important joints (ankle, hips, thoracic spine), you can then work on stability, strength, speed, etc…
Try to make smooth, slow, controlled movements and get better with each repetition! These can be performed as a dynamic warm-up, taking a step forward or walking 10-20 repetitions. To challenge yourself even further, take you shoes off.
WALKING LUNGE ROTATIONS
SHIN BOX GET UP
STANDING KNEE LIFT ROTATION
If you have any concerns/questions, please reach out! We analyze and coach movement every day and understand the proper form and progressions to help you reach your goals.
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