At DMC Fitness, stretching, mobility and soft tissue repair, along with a regular sports massage, are essential for muscle restoration, flexibility, mobility and general all-round awesomeness.
Below you will find some useful links to refer to in order to assist you throughout the warm up and cool down processes.
How to mobilise properly. This is the first stage of the warm up process and prepares the body for exercise by focusing on all key muscle groups.
How to grid roll. This is essential a self-massage and is crucial for soft tissue repair and addressing trigger points within the muscles. You can order your Trigger Point Grid Roller from DMC Fitness. Call 0141 226 3354 or email Julie to order.
How to increase core temperature via cardiovascular exercise. Next, it is important to get the temperature up by carrying out some form of light cardio. Our preferred methods of this are step ups, jumping jacks or skipping.
How to stretch your calves and do stick ups. Calf stretches should immediately follow the initial mobility warm up routine and grid rolling as they have the tendency to become excessively tight.
How to do elevated rear foot elevated hip stretches. Tight hips can lead to lower back pain and this exercise improves hip mobility and also focuses on activating the muscles in the lower back, glutes and legs.
How to do hip thrusts. This exercise activates the glutes, lower body and core.
How to do ‘bird dogs’. This exercise is essential for kinetic linkage, balance, coordination and core activation. The bird dog is an awesome exercise for all round preparation.
How to do assisted push ups. This during the warm up can be done assisted on the knees or in full. We prefer assisted as this allows the muscles to warm up correctly without putting too much time under tension on the arms, chest and shoulders. Aim to suck the belly button in when doing this exercise to further activate the core
How to do elbow tucks. This exercise is for the hip, lower back, upper thorax and arm mobility. You will feel this in many muscles but the main ones can be the forearm, bicep, upper back, lower back, hip and thigh.
How to squat-to-stand. I do these before and after training to improve my general all-round flexibility and mobility in the whole posterior chain, lower back, glutes and muscles in the legs.
How to do band pull aparts. This activates and stretches 0ff the upper back, shoulders and chest.
How to do broom handle rotations. This will work towards gradually improving shoulder mobility. Don’t force the movement, just go as far as you can and keep practicing until you can go the full 180.
For the beginner exerciser, a selection of these movements have been put together in a circuit for you to practice. Do each exercise for between 8 to 12 reps (10 is a good number). Complete every exercise back to back with minimal rest. Once completed have a rest for 1 to 3 minutes, until fully recovered, then complete another full circuit between 3 to 5 times.
For the more experienced or advanced exerciser, you can give the following routine a go:
– Squat jumps x 20
– Squats x 15
– Scissor jumps x 20
– Reverse lunge x 10 e/s
– Push ups x 50
– Sprint starts x 200
– Sky divers x 20
– Burpees x 50
– Travelling hand walk outs x 15
There is a demonstration of each exercise in the video below.
Cool down. After resting for a few minutes immediately after training and taking on some water, you can carry out this routine as it works in stretching off all the muscle groups that are used during exercise and will allow you to recover correctly whilst improving mobility, flexibility and posture.
Advanced dynamic stretching flow drill. Once you have mastered all of the above, you can progress to an exercise flow drill like the one shown in the video below, which will take your dynamic flexibility to a whole new level.
During some of these instructional videos there may be a requirements for some equipment which can be purchased here at DMC Fitness for the normal RRP. Call 0141 226 3354 or email Julie to order.
I trust these will assist you in becoming more mobilised. However, if you have any further questions or queries, please do not hesitate to get in touch.
Yours in health, happiness and “Strength for Life”
“Davie McConnachie is a proud dad and family man, peak performance coach and health and fitness expert. A multiple business owner and successful entrepreneur. An NLP Master Practitioner, Writer, Poet and Public Speaker”.