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Episode Info:

Are you enforcing an effective warm up for your clients?

PROBLEM: Why is no-one warming up? The dangers… injury, imbalances, poor performance, reinforcing poor posture.

Screening tools  - Find tools that are relevant to your clientele and service offerings. You are liable for injuring your clients, so always assess first and apply a customised warm-up plan. You can use tools like the FMS (Functional Movement Screen) for groups and individuals, a mobile app (ie. posture screen mobile app) or even just a generalise range of motion asymmetry test (checking both sides have a similar ROM).

ESSENTIAL INGREDIENTS:

RELEASE - ie. SMR (self-myofascial release - foam rolling), ART (active release technique) - restores function and flexibility to muscles, fascia and ligaments, dynamic (and limited static) stretching ie psoas, piriformis, pec minor (most important muscles)
MOBILITY - especially on joints with the greatest range of motions (ankles, hips, thoracic, shoulders)
DORMANT POSTURAL MUSCLE ACTIVATION - Almost always glutes, TVA, rhomboids and often also lats, pecs, quads.
CNS ACTIVATION - Wake up the body through full body movements - enhanced proprioception. Exercises such as star jumps, skipping, burpees,...
NEUROMUSCULAR ACTIVATION - warming up a specific muscle group in preparation for heavy loading

PRIORITY: Correct muscle imbalances (ROM imbalances established in assessment!)  But that’s another podcast!

CLASS ENVIRONMENT:

Group warm ups as a team.

TAKE HOME: Just jumping on the exercise bike/treadmill or even worse straight into a class is not good enough and NOT WORLD CLASS. Warm up and pre-habilitate your clients the smart way by following this 5 step process.

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