Spiderman Lunge
My favorite warm up exercise! Spiderman Lunges allow for the entire body to stretch, while mobilizing the ankle, knee, hip, shoulder, and thoracic spine joints at the same time. To start, get into a tall plank position, with your hands underneath of your shoulders, feet outstretched, and core engaged. To engage your core, think about pulling your belly button towards your spine. Holding this plank, bring your right foot to the outside of your right hand in a deep lunge. Lift your right hand up and bring your right elbow to your right foot for a quick touch, and then rotate your torso open towards the right side. Let your right-hand reach high towards the ceiling and hold that stretch for 3-5 seconds. Bring your right hand back to the ground to the tall plank, return your right foot back next to your left foot, and repeat on the left side. Complete these alternating stretches for 60 seconds.
Bird Dog
The Bird Dog is an excellent exercise to train the body to stabilize our lower back. To begin, start in a quadruped position with hands and knees on an exercise mat. Hands should be directly under shoulders, knees under hips, and feet hips-width apart with toes curled under. The goal is to extend opposing arms and legs at the same time, while maintaining an engaged core and neutral spine. Try to avoid over-arching or sagging of the lower back. Slowly push your left foot back while extending the left hip until it is at, or near parallel, to the floor. Think about squeezing your left glute to extend the hip. Ensure you keep both hips parallel to the floor. At the same time, keep your head relaxed and extend your right arm until it is near or parallel to the floor and flush to your ear. Do not hyperextend either the shoulder or hip during this movement. Maintaining that neutral spine, return your left leg and right arm to starting position, and repeat with right leg and left arm. Complete 20 alternating repetitions, taking time to correct and reset your form along the way.
Side Plank
The side plank is great for strengthening the oblique abdominal muscles, which are responsible for supporting trunk rotation. To begin, place an exercise mat on the floor and lie on your right side with left leg lying directly over your right. Bend your knees and place your right forearm on the floor to support your upper body. Your right elbow should be positioned directly under your shoulder. Align your head with your spine and keep your hips and lower knee in contact with the exercise mat. Engaging your core muscles, lift your hips off the mat while maintaining mat contact with your knees. Hold this position for 15 seconds on each side to start, working your way up to 30, 45, and 60 seconds. To increase the intensity of the exercise, extend your legs from the bent knee position, making a long straight line from the soles of your feet to your head. Contracting your core once again, push through the edges of your feet and lift your hips off the ground.
Spiderman Lunge
My favorite warm up exercise! Spiderman Lunges allow for the entire body to stretch, while mobilizing the ankle, knee, hip, shoulder, and thoracic spine joints at the same time. To start, get into a tall plank position, with your hands underneath of your shoulders, feet outstretched, and core engaged. To engage your core, think about pulling your belly button towards your spine. Holding this plank, bring your right foot to the outside of your right hand in a deep lunge. Lift your right hand up and bring your right elbow to your right foot for a quick touch, and then rotate your torso open towards the right side. Let your right-hand reach high towards the ceiling and hold that stretch for 3-5 seconds. Bring your right hand back to the ground to the tall plank, return your right foot back next to your left foot, and repeat on the left side. Complete these alternating stretches for 60 seconds.
Bird Dog
The Bird Dog is an excellent exercise to train the body to stabilize our lower back. To begin, start in a quadruped position with hands and knees on an exercise mat. Hands should be directly under shoulders, knees under hips, and feet hips-width apart with toes curled under. The goal is to extend opposing arms and legs at the same time, while maintaining an engaged core and neutral spine. Try to avoid over-arching or sagging of the lower back. Slowly push your left foot back while extending the left hip until it is at, or near parallel, to the floor. Think about squeezing your left glute to extend the hip. Ensure you keep both hips parallel to the floor. At the same time, keep your head relaxed and extend your right arm until it is near or parallel to the floor and flush to your ear. Do not hyperextend either the shoulder or hip during this movement. Maintaining that neutral spine, return your left leg and right arm to starting position, and repeat with right leg and left arm. Complete 20 alternating repetitions, taking time to correct and reset your form along the way.
Side Plank
The side plank is great for strengthening the oblique abdominal muscles, which are responsible for supporting trunk rotation. To begin, place an exercise mat on the floor and lie on your right side with left leg lying directly over your right. Bend your knees and place your right forearm on the floor to support your upper body. Your right elbow should be positioned directly under your shoulder. Align your head with your spine and keep your hips and lower knee in contact with the exercise mat. Engaging your core muscles, lift your hips off the mat while maintaining mat contact with your knees. Hold this position for 15 seconds on each side to start, working your way up to 30, 45, and 60 seconds. To increase the intensity of the exercise, extend your legs from the bent knee position, making a long straight line from the soles of your feet to your head. Contracting your core once again, push through the edges of your feet and lift your hips off the ground.
