Wednesday, March 12, 2014

Dynamic Warm up

On Tuesday March 11th I participated in a
Physical Therapy & Athlete Training Panel
for SANTA MONICA HIGH CAREER DAY 2014!
A question was asked,
"What stretches to you recommend for your groin?"

I kind of went off on a tangent about there being very different concepts of stretching.  More importantly my thoughts on never stretching a cold muscle.  You can stretch as a cool down but your body should ALWAYS be warmed up DYNAMICALLY.  This means consistent movement in functional patterns that will build heat and allow a resting muscle to come alive and perform.
In order to answer that question, I need to ask more questions.

BUT HERE AS GENERAL & INFORMATIVE AS I CAN BE.....



dynamic warm up
Web definitions
  1. A series of movements (including bouncing and skipping) that are designed to actively prepare the muscles for performance and are performed in a safe and controlled fashion

     EXAMPLE

    When warming up, you should maybe not so obviously, be targeting the main muscles that you will be using as well as range of motion.  

    Any sport that requires agility: rapid changing direction, will light up the groin. 
    Any sport that requires agility: also requires that you prep off the field on multiple planes of motion.
    This is why there are so many ACL MCL injuries, because not enough young athletes prep these bodies laterally or transversely. 
    MOST INJURIES HAPPEN IN THE DECELERATION PHASE
    When the athlete makes a quick decision to change direction, 
    & the knee or groin is the last one to find out. #OUCH


    To answer this young athlete's question:
    Here are a list of groin/inner thigh warm up exercises

    1. PLIE SQUAT
    up & down starting shallow and as you progress get closer to 90 degrees pressing the knees open
    heals never leave the ground

    2. RUNNER'S LUNGE
     
    start with you back knee on the ground and alternate stepping up
    progress to extending the back leg

    3.SPIDERMAN
    hands remain on the floor you are moving side to side through your pile lunge
    if you cannot reach the found put your forearms on your thighs/elbows on the knees

    REPEAT ALL THESE EXERCISES 10 REPS FOR 3 ROUNDS 

    A cool down would be different, 
    since you are warm and have already exerted the muscle.
    Stretches for the inner thighs can/will look similar you would just hold them for longer intervals.


     

    Be nice to your groin, it is responsible for a lot of your quick decisions!

1 comment: