Want to have a great run or workout? Start by mastering your warmup. With specific activation drills and movement preparation exercises, you can ensure your body has the mobility necessary to handle whatever you throw its way.
Instead of passive, or static, stretches — where you stretch a muscle and hold it for time —dynamic stretchesare exercises that move your muscles and joints through a full-range of motion so you can prepare yourself for the ultimate performance.
WHAT YOUR LOWER BODY NEEDS
Because of our lifestyles and our body’s natural asymmetries, there are some very common lower-body issues that need to be addressed. Here are some of the essentials:
- More hip mobility
- More ankle mobility and stability
- More glute activation
- More hamstring strength and activation
- 内收肌的更多激活
By achieving these things, you’ll move better, feel better and unlock your full potential whether you’re running five miles or trying to set a new personal record on a back squat.
Try these lower-body drills before your next training session and feel the difference:
1. 90/90 HIP LIFT
由姿势恢复研究所创建，这是所有呼吸练习的母亲。看起来很微妙，但确实如此。它教授diaphragmatic呼吸，同时加强绳肌，激活内收肌，放松下背部，激活斜肌并重新定位骨盆和ribcage.
The move:用高跟鞋躺在板凳上，以便在膝盖和臀部上做90度角。在膝盖之间放置一个小垫子或卷起的毛巾并挤压。将高跟鞋驶入长凳上，该长凳打开腿筋，将臀部抬起地面。在担任这个位置时，呼气时大声叹息。闭上嘴，将舌头按在嘴的屋顶上，让空气通过鼻子进入。重复8次。
2. WALL ANKLE MOBILIZATIONS
Whether you’re a runner or you’re just trying to lift more weight, you need to improve your ankle mobility. Many lower-body issues occur when your ankles are restricted, for example: knee pain, lower-back pain and even shoulder issues.
Make sure these highly mobile joints are loose and ready to go for your training routine with this super simple mobility drill.
The move:站立面向墙壁，距离墙壁几英寸远。将脚跟保持在地面上，将膝盖伸到中间的三脚趾上，然后触摸墙壁。调整脚距墙壁的距离，以便您在脚踝上保持良好的伸展，同时仍然用膝盖触摸墙壁并将脚跟保持在地面上。
3. LATERAL SQUATS
这些是一个很棒的热身训练，可以使您的臀部穿过整个动作范围，因此在漫长的一天之后，您的移动性更高。
The move:Start with a very wide stance and your feet pointed straight ahead. Sit back into one hip and push that knee out. You should feel a nice stretch throughout your hips. Repeat on the other side.
4. WALKING SPIDERMAN LUNGES
Use this drill to dynamically warm up many areas at once: It not only increases your hip mobility, but it also stretches your thoracic spine and gets your blood flowing.
The move:With your left leg, lunge forward and left about 30-degrees. Place both hands on the ground while keeping your elbows locked and press your trailing knee to the ground. Squeeze the glute of the rear leg and extend your right arm to the sky while watching your hand with your eyes. Maintain a neutral arch in your lower back throughout. Stand up and switch sides.
5. SQUAT TO STAND
现在，是时候将所有东西放在一个基本的运动模式中了：蹲下。实际上，您不会将自己拉到正确的位置，伸展臀部，然后将自己推到自己的位置。
The move:Start with your feet shoulder-width apart, bend at your hips, grab your toes, Then, pull yourself down into a squat while keeping your arms straight and your hands grabbing your toes. Raise your hips and repeat.
