How to Warm Up and Mobilise before a gym session [PART 3 – The shoulder Opener]]
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How to Warm Up and Mobilise before a gym session – PART 3
My question to you is…
Do you warm up as you start every gym session?
My second question is: do you think Usain Bolt or Mo Farah skip their warm ups?
I’m guessing said no. We should always warm up!
Would you agree that in order to warm up, you must follow a specific system that guarantees results? A result that prepares the mind and body for the session ahead without hindering the session or the goal.
We must have a system to follow to guarantee an effective start to every session.
Walking on a treadmill for 5 minutes and chucking some static stretches is no doubt a warm and what most people do. But this is a sure fire way to boredom and to be honest, not kick-starting the session effectively.Why it’s not enough to just do cardio?
Getting warm in temperature is important, but mobilising your body is key to warm up success.
Mobilising will decrease risk of injury in tendons, ligaments and muscles. It will allow you to get the most out of your movements in your a min session
These are the three things you need in a mobility section of a warm up…
You should explore mobility in all major joints, and gently increase range throughout the warm up as you get more warm and supple.
You should include all three movement planes.
You should include weight bearing movement, by moving your body weight onto the area you will be working – it’s great prep for your session, especially if you are about to go into a weight training sesh!
In this video above… I call it the « The shoulder opener… »
This sequence is epic before a back or chest session… and its harder than it looks…
The downward dog and three legged dogs are a massive challenge on the calves, but also focus on opening the chest here and squeezing the shoulder blades into your backpockets.
Bringing the leg through and then kicking it under the body for a twist, puts a great amount of pressure on your hands. A perfect prep for bench pressing. The core activation and gentle twist on the spine will help your spine adhere to true posture in your main gym session too.
You can check all three out here:
How to Warm Up and Mobilise before a gym session
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Looking forward to hearing from you – warmest regards
Neale
Parallel Coaching
