There are many warmup exercise tips. The Exercise for Better Bones program has prescribed warmup exercises for each level of the program. In this video I demonstrate two warmup tips that you can practice before starting an exercise routine. The first is less a warmup and more of a pre-exercise recommendation: it has to do with maintaining a neutral pelvis while exercising. I show how to maintain a neutral pelvis. The second tip is a muscle warmup routine: using a roller to warmup and loosen your quads.
Warmup Exercise Tips
Hi, I’m Margaret Martin, and hopefully you found me through MelioGuide or some other source, but whichever way, I do invite you to go to melioguide.com because I have hundreds of videos there for free on all sorts of topics.
1. Neutral Pelvis
So neutral pelvis, we often hear talked about it. If I lock my knees, and a lot of people do, so if I lock my knees, you’ll notice how my back sways. And this is me arching my low back, which it does quite a bit, as much as I can, and that’s a lordosis.
Now if I tucked it underneath, I’m gonna have to bend my knees to do so, if I tuck it as much as I can, that’s as much of a forward tilt as I can take it. So a neutral pelvis is going somewhere between the two.
So I don’t want to exercise all the way back with knees locked, and I don’t wanna be here because it’s going to make my shoulders to slump forward. I want to find that mid-position. And softening my knees just a little bit helps me find that mid-position.
2. Quad Rolling
And I’ve never met anybody that didn’t benefit from some quad rolling. So we’re gonna start, for our first two minutes, rolling out our quads. So grab your rolling pin, or a TigerTail, or any device that you have that allows you to do that. You’re going to start up right at the joint where the hip meets the body and you’re going to roll down towards your kneecap.
So starting right in the center quadriceps. Now when you find a spot that’s particularly tight, you might want to come back to it throughout the day, okay? Now we’re going go and explore the outer quad.
Now this is also nicely done with…in a sitting position, so the chair, we’ll use on the next leg, and coming in and doing your inner quadriceps. Good.
Let’s switch and do the other side in sitting. And want to have enough space between your knees so that when you come and do your inner thighs that you’re not hitting yourself with the rolling pin and give yourself enough pressure. Now remember just as in all the movements, try to hinge from your hips, meaning don’t bend from your spine when you’re rolling, but rather keep your spine nice and tall, keep your chest up, and roll and move forward from the hips.
Good. Almost done. Find those spots that just need a little extra work, but do not go on the kneecap itself, and then come into your inner thighs, inner quadriceps, you’re getting a little bit of the adductors as well.
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