Joint by Joint

That's the way.

The way to approach a solid warm-up.

Ankles, knees, hips, lumbar spine, thoracic spine (upper back & neck) and shoulders.

These are the areas that should be addressed in every warm-up. But it's not enough to just "get them moving," as we hear so many coaches say at practices.

Each joint has different needs in warm-ups. Ankles, hips and thoracic spine need to be mobilized, while the knees, lumbar spine and shoulders need to be stabilized.

In full truth, shoulders need mobility as well, but never without stability!

Here's a simple, joint by joint warm-up progression you can do anywhere:
1. Ankles (mobility) - Stand facing a wall, hands on it at chest height. Slide one foot back, keeping the heel down. Bend the rear knee so it moves toward the wall until it feels "stuck." Then rock it back and forth without allowing the heel to come off the floor. Push just a little past the sticking point each time. Do 10-20 reps on each side.

2. Hip Mobility (Knee stability) - Stand square, with the feet under the hips. Take a short step to one side, making sure the hip moves out over the heel/knee as you do. Squat about 1/4 of the way down, then push through the heel coming up. Reset and go the other way. Do 12 in each direction. Hip Circles - Stand near a wall. Lift one knee up to belt height. Move it out to the side, without turning the body. Making a circle, return it to the front without putting the foot down. Repeat 10 times on each leg. Put hands on the wall for balance if needed.

3. Lumbar Spine (Stability) - Do not do rotational stretches for the lower back! They destabilize the spine, creating MORE tightness and pain, not less. Try single leg floor bridges for lumbar spinal stability: Lie on the floor with your knees bent and your bellybutton tucked in. Press your low back to the floor. Cross one ankle over the other knee. Press the other heel into the floor, squeeze the glute and slowly lift yourself off the floor. Keep the low back flat and the abs drawn. Repeat 6-8 times on each side. If you have trouble with this on one leg, put your hands on the floor for stability, or do them on 2 legs.

4. Thoracic Spine (mobility) - Poor mobility in the upper spine will lead to pain in the neck and reduced shoulder and neck mobility. Use a high density foam roller between the shoulder blades, with the hands interlocked behind the head. This will open the scapula and allow access to the T-spine. 30-60 seconds each for 2 reps.

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5. Shoulders (stability) - Wall slides work very well for the complex relationship between the gleno-humeral joint and the scapula. Stand with your back to a wall. Flatten and retract the shoulder blades, and lift the arms so the elbows are at your side, with the arm flat against the wall. Slide the arms up, without losing contact with the wall, while keeping the shoulder blades retracted and against the wall. Use the fullest possible range of motion you can without losing wall contact with the forearms and scapula. Don't be surprised if you can't do it at first, or you cramp up trying. Do 8-10 reps.

Using a joint by joint approach to warming up will assure that your system is ready for whatever you throw at it. Treat your joints right and they will respond by increasing athletic performance and letting you improve faster than ever before!

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