Heading straight from your desk chair to the running path, or from the commuter train to the weight room, increases your injury risk — and it may make your workout less effective. Just a few minutes of movement can make all the difference.
You don’t need to stretch; you can start with a few minutes of easy cardio if you prefer, like marching in place or walking slowly. But even better, try a dynamic warm-up before you start exercising.
A dynamic warm-up includes a series of moves that increase blood flow and take your joints through their full ranges of motion.
“Our goal is to prep the body for movement,” said Emily Hutchins, a personal trainer and owner of On Your Mark Coaching and Training in Chicago.
If you’re playing a sport or doing an activity that involves repetitive movements, like running, it’s good to personalize your drills to prepare you for those specific demands. For example, do arm circles before throwing sports like baseball or softball, do skips before running, and do hamstring exercises before soccer.
To get the hang of it, here is a simple dynamic warm-up for a general gym session that we first published in January 2023.
Overview
What you’ll need
How often
Thoracic spine rotations
Lie on your left side with your knees and hips both bent 90 degrees and your arms straight in front of you, palms touching. Reach your right arm straight up and over to the floor on your right side, rotating your trunk rather than your hips. Return to starting position, then repeat on the other side.
Hip cradles
Stand with your feet hip-width apart, then take a step forward with your left leg. Lift your right knee and rotate your leg so your shin is parallel to the floor, grabbing your right ankle with your left hand near your hip.
Keep your right hand on your right knee, gently “cradling” and pulling the leg up toward your chest. Release, step forward with the right leg and repeat on the other side.
Straight leg marches
From a standing position, kick your right foot straight up in front of you to about waist height, stretching your hamstring. Bring it back down, then repeat with the left leg, moving forward. Try to keep your knee straight. If you can’t touch your toe, lift the leg to the point where you feel it stretch.
Forward lunges
Begin standing, with your feet together. Lift your right foot off the floor and take a large step forward. Bend your right knee and lower your hips until your right thigh is parallel to the floor — or until the position becomes uncomfortable, whichever comes first.
Aim to keep your back straight, your upper body still and your back foot planted. Return to the starting position and repeat with the left leg. Be sure your front knee doesn’t pass your foot.
Lateral lunges
From standing, take one big step to the right, keeping your toes facing forward and your heels pressing into the floor. Bend your hips and your right knee as you shift your weight onto your right foot. Continue until your left leg is nearly fully extended and your right knee hovers over the second toe of your right foot. Return to standing, and repeat on the left side.
Side shuffle with overhead reach
Keeping your toes pointed forward, your torso tall and your weight in the balls of your feet, shuffle to one side, then the other. As you do this, raise your arms overhead and lower them, as if you were doing a jumping jack.
The post This 9-Minute Warm-Up Is Better Than Stretching appeared first on New York Times.
