Why dogs stretch into downward dog and upward dog after waking up
What a warm up Should Do
- Elevated body temperature
- Increase heart rate and blood flow
- Increase blood flow to specific muscles and joints
- Activate Sympathetic Nervous System
- Prepare you specifically for the activity you are about to do
3 Parts you need to include:
Activation – Easing into the workout
- Moving in multiple planes of motion – Rotation and lateral planes
- Improving mobility – Active form of stretching
- Coordination – unilateral, balance, multidirectional
Ground Work – Posterior Chain and Core Activation
- Engage movements and muscles you don’t use but wouldn’t otherwise activate because of gravity (Hip Bridges)
- Improve neuromuscular activation patterns (i.e. Glute/Ham/Low back)
- Strengthen weaker muscles you need more activity (hip flexor)
Dynamic – Neuromuscular control/specific to activity
- Practice pattern components – skipping for running.
- Improves skills – speed, frequency, muscle engagement
- More exposure to activity in a different setting.
Do’s and Don’ts
- Do – Breathing must be a priority
- Don’t – Static Stretching – decreases elasticity, power and strength
- Do – Make it a priority – treat it like part of the session
- Don’t – Skip it because you’re short on time – be efficient, don’t waste time
- Do – Spend time on soft tissue work it you need it
- Don’t – Waste time on soft tissue work – 20s or less
