Over the last few days, I have been talking about what you can do to improve your workout results and help prevent injuries.
Today, Dan Go takes you through what you should do before your workout.
Make sure to give it a go.
Rick Kaselj, MS
In this article, I am going to go through two things that you need to do before you workout.
Number #1 is what we call Neuromuscular Activators.
Neuromuscular activators are just like an express shock to your body. They wake your nervous system and they also release this fluid into your joints called synovial fluid. Neuromuscular Activators make your muscles pliable, detoxify your body, prepare your body for the workout allowing it to lift more, move faster, and also prevent injuries.
Number #2 is Dynamic Mobility.
Mobility exercises activate your muscles before the actual workouts, especially if you have been sitting down for a long time.
You definitely need dynamic mobility exercises right before your workouts to give you greater range of motion and deliver the right types of nutrients to your joints and muscles.
7 Must-Do Exercises Before Your Workout
Here is the perfect sequence that you should be doing right before your workouts.
#1 – Jumping Jacks
We will start of with Jumping Jacks.
All you are going to do is just go up and down and this is one of the perfect ways to wake up that nervous system and also activate your shoulders and your upper body. Do this for 20 seconds.
Right now, what you don’t realize when you are doing this is that you are actually releasing synovial fluid into your joints which helps them move easier.
#2 – Seal Jacks
The next one that we will be do is called the Seal Jacks.
This is an amazing for upper and lower body exercise and what you are going to do is you are going to move your arms in and out. When you go in you are stretching out your back and when you go out you are stretching out your chest and your shoulders. Your legs are scissoring forward and back. Do this for 20 seconds.
Those are the two neuromuscular activator that you will do.
#3 – Across Free Hips
Now we will begin the Dynamic Mobility Exercises. With dynamic mobility we are going to do this in a circuit type fashion and flow into each exercise.
The first one is going to be the Across Free Hips.
Dropping down with your knees together and shoulder blades down, do this six times for each side breathe in and breathe out.
#4 – Lunge and Push Back
Next exercise is a Lunge and Push Back.
What we are going to do is we are going to go into a lunge and drop down on the other knee. This targets the hips and groin. Then we are going to lift our hips up and push it back. When we push back, this stretches out calf and hamstring. We will do it as well on the other side for six repetitions with each position held for a second.
#5 – Stretch Chest and Shoulders
Now we are going to move to the ground from exercise #4, stretch chest and shoulders. What we are going to do is to we are going to dig our chest into the ground and rotate our shoulders. We will do this six times on each side with a one second hold at the end of the position.
#6 – Push Up Plus
Now we are going to do our Push Up Plus. We will do this to activate your thoracic Spine.
In a push up position, just lift your upper body a little further and then back to the start. Do this six times and hold each position for a second.
#7 – Tubing Chest and Shoulder Stretch
And now we move on to our Tubing Chest and Shoulder Stretch.
The last one that we are going to do is for your lats, shoulder and chest. What we are going to do is are going to drop down against our lats then turn out stretch out that chest and we are going to do five times for each side.
There you go.
Give that a go and let me know how it goes. You can give me feedback in the Facebook comment below or as a general comment.
If you are looking for more workouts that will help you increase your workout results and prevent injuries, you can check out the Recovery Workouts Program.
Rick Kaselj, MS