Not many people take a lot of time to warm up before a workout. It seems like, unless they’re in a class (like a martial arts or yoga class) where gentle stretching and warming-up is part of the routine, and there’s an instructor leading them through it, people would just as soon jump straight into lifting or cardio without taking any time for simple mobility exercises. But taking time to properly warm-up mitigates risk of injury, improves circulation to muscles and joints—which improves performance—and gives you a few minutes to shift mental gears from whatever you have been doing out in the world all day, to whatever you’re about to do in the gym. Give yourself a good warmup as part of your next workout. Give yourself that chance to check in with your body and gently test how everything is moving and feeling today, and give yourself a chance to bring your mind into the room, so you’re fully present when you get down to your first deadlift or squat or whatever.
Part of the problem is that, unless they’ve learned it already, again in a context like martial-arts or yoga, most people don’t HAVE a go-to warmup routine to use. They don’t know any good ones, ergo they just don’t do it.
BLAMO—GUESS THE FUCK WHAT. Here’s a general purpose warmup and whole-body stretch I generally use before a workout. Call it routine A, if you want—we’ll take a look at routine B later. I’m putting it up here, free to a good home. Do as many reps of all this stuff as you want, take as long with it all as you want.
· First off, hold a full squat for a while. (Feet a little over shoulder-width apart, ass to the grass or as close as you can get it. A couple minutes at the bottom of a squat is all the stretching for hip flexibility you need. Come up every now and then for a second if you feel like you need to get the blood moving back down in your legs, it’s no problem.
· Walk around shaking out your arms, legs and shoulders to get the blood flowing; throw in some light trunk-twisting, and some swimming motions with the arm/shoulders—breast-stroke and back-stroke. Do that for as long as you want. When I’m leading the warmup for a martial arts class, we stick with swimming-motions for a good 30 seconds to get our shoulders ready.
· Walking, lift your knee way up with each step, grabbing it with both hands and pulling it towards your chest. You’ll especially feel the stretch at the attachment of the hamstrings and glute. (Day after Leg Day, this stretch is hella uncomfortable.) Remember this about all stretching: it isn’t like lifting! Nothing should be done hard. Think 50% intensity, max. You’re not trying to rip your body open, you’re trying to increase natural range of motion gently and steadily. Also, breathing always normal. Normal breathing is breathing you don’t even have to think about. (Mouth closed, inhale/exhale naturally through the nose.)
· Walking, lift your foot up behind you with each step, reaching back to grab it around the instep and pull it in like you’re trying to crack a nut between your calf and hamstring, stretching the quadriceps. Make sure you keep good posture, chest up, shoulders back, little arch in the lower back to increase the stretch.
· Step forward into a lunge, gently sinking down as deep as you can go. Put both arms up over your head and lean to the side away from your bent leg. Keep stepping forward through lunges, leaning side to side in alternate directions each time. You can break perfect lunge form in these to increase your stretch in the hip—that is, bent knee going beyond the line of your toes is fine, it’ll bring your hips down further and give a better stretch. you’re not lifting any weight, so don’t worry that it’s bad form.
Now back to the shoulders. Find a broom handle, straight walking stick, PVC pipe, whatever. (If you need to, you can even use a towel—holding either end and pulling it tight, not hard, just enough to maintain tension.) Grab it with both hands, about as far apart as you would hold the barbell doing an overhead press. Hold your stick up over your head, and move it backwards as far as you can. You’ll feel the stretch in your front, anywhere and everywhere from your anterior deltoids down the front of your body, depending on your level of flexibility. Gently pull your shoulder blades together, arch your back a little. Hold it however the fuck long you feel like.
Holding the stick the same way, bring it in a big arc down to one side—now one arm is behind your head, one arm is out to the side. don’t let your elbows bend. same deal as before, don’t do this hard—your goal isn’t to tear your body apart. Hold the stretch for a while. Do both sides, as many times as you want.
• Finish with another full squat, again holding it for a couple minutes. Seriously, holding a squat like this will up your hip mobility like you wouldn’t believe. Another thing you can try, is reaching up to grab something with your hands so you can “hang” from it while you’re holding the squat. I just set the barbell in my squat rack at the right hight to use for this. That’s a pretty easy way, but you can use whatever you want. You’ll get a great stretch in your back and shoulders that way. Gentle, gentle, gentle, everything gentle. It’s a warmup. It shouldn’t be hard.