Basic All-Activity Warm Up

Warm-ups are important for any sort of activity you’ll be doing.  By spending a few minutes warming-up you can avoid injuries and sore muscles.  While this is a great warm-up to perform before gardening, it’s also great if you wake up stiff in the morning, if you’re on your feet all day at work, if you’ve been sitting for a long time, or if you’re traveling.

A warm-up can consist of any simple movements that help to get the blood flowing in your body, and doesn’t need to take more than five minutes of your time.  Here’s an example of what you can do for a quick overall body warm-up.

Full-Bodies:  Reach down to your toes, then stand-up and reach your arms overhead rising up onto your toes.  Repeat 10 times.

Leg Swings:  While balancing on one leg, swing the other leg front to back. Feel free to hold on to something so you don’t lose your balance.  Repeat 10 times then switch sides.

Arm Circles:  Bring your arms straight out to your sides and circle them clockwise, then counterclockwise.  To make this more interesting, do it while standing on one foot.  Circle 10 times each direction on each leg.

Torso Leans:  Standing tall carefully lean to the left, come back to center, then lean to the right, keeping your core engaged.  Repeat 10 times.

Marching:  Do 30 seconds to 1 minute of marching either in place or around the house.  Lift your knees high to warm up your joints and muscles.

Butt Kicks:  While standing, bring your left foot up behind you like you’re trying to give yourself a kick in the butt then try with your right foot.  Perform 10 times alternating legs.

If you have any questions about how to perform this warm-up routine or want help with a home exercise program, call L A R Physical Therapy at 410.381.1574 or email to schedule an appointment.

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