_Simon_
Senior Master
I was curious what everyone's personal specific warmup is that they do prior to any martial arts training/class.
I'm sure we all have those injuries, niggles, or parts that tweak more easily than others, so thought it would be cool to share ways we make sure certain parts of us are warmed up or more accurately, activated and ready to go! And it may change over time as you learn to works for your body, and also how your understanding evolves as to certain injuries and limitations you may have.
For me, my main focus (done in this sequential order) is currently:
1. Making sure I'm actually quite relaxed through the core, abdominals and pelvic floor prior to training (which is actually opposite to what many do, in which they activate their core more!). This is due to my pelvic tension issues which can be exacerbated from intense training, so I firstly start with a deep 'sitting' squat which helps lengthen and relax the pelvic muscles. I then move into a cobra stretch which stretches the abdominal muscles, very important. I then might do some cat-cows or pelvic rocks.
2. Knees! My knees have been struggling a little over the past year or two, so apart from all rehab/'bulletproofing' stuff I do on my off days, I will then move to do:
-leg extension isometrics: sitting down legs out straight in front, I will raise one leg, 'extending' it isometrically, and doing hese in 10s holds, 2-3 sets per leg. Isometrics I find are really great to start with activating the muscle groups and surrounding area prior to dynamic movement. Get some blood flow and also conscious connection. Sometimes I will simultaneously push downwards with the opposing leg too for the same 10s (hamstring/glute activation).
-bridge push/pull isometrics: some more isometrics. I lay down on my back and bring my heels as close to my butt as I can. I then push up into a bridge position, and try to do knee extension (but not move anywhere), pushing forwards for 5s, then pull BACK trying to do knee flexion but again, no movement. 5s there too and then lower myself. I do 3 sets of each push/pull.
(So these two isometric exercises focus on that end range of motion activation, first in full knee extension, second in almost full knee flexion.)
Then I move into more movement/dynamic work.
-the standard standing knee circles, working towards big circles in a slow manner.
-deep knee bend squats, knees travelling OVER toes and coming up onto balls of feet. About 10-12 or so. The last few I will actually keep lowering forwards so my knees touch the ground, for that end range/stretch of quads.
These don't take long at all, just a couple of minutes! I've found it helps my knees be ready and less aching/tweaking after training.
3. Shoulders. These have been a bit tweaky from time to time, so I do a little for them.
-rotator cuff isometrics. I find a pole put my arm in an L-shape (90°) and do 5s isometric pushes and pulls at the 3 stages: hand out to side, hand facing forwards, and hand crossing in front of body.
-slow shoulder rotations: not the standard fast paced ones, but really slowly rotate them with full use of the shoulder blades too, activating them fully and pushing out, up, back and down as the arms go round. 2-3 times each direction.
I then do my generic warmup, starting from the ground and working my way up (ankles/achilles, bit more knees, hips, torso, shoulders, chest, wrists, neck).
Also one thing I do DURING training, just to unwind or decompress, is to simply shake the shoulders out, moreso shake them back and downwards a few times if I've been holding too much tension in them, and doing a little hip wobble to also just bring my energy down.
What do YOU do specifically? Think it'd be great to get ideas from everyone, and what they find really helps
Ps. And btw, not by any means a 'medical advice' thread, but just would be cool to share ideas.
I'm sure we all have those injuries, niggles, or parts that tweak more easily than others, so thought it would be cool to share ways we make sure certain parts of us are warmed up or more accurately, activated and ready to go! And it may change over time as you learn to works for your body, and also how your understanding evolves as to certain injuries and limitations you may have.
For me, my main focus (done in this sequential order) is currently:
1. Making sure I'm actually quite relaxed through the core, abdominals and pelvic floor prior to training (which is actually opposite to what many do, in which they activate their core more!). This is due to my pelvic tension issues which can be exacerbated from intense training, so I firstly start with a deep 'sitting' squat which helps lengthen and relax the pelvic muscles. I then move into a cobra stretch which stretches the abdominal muscles, very important. I then might do some cat-cows or pelvic rocks.
2. Knees! My knees have been struggling a little over the past year or two, so apart from all rehab/'bulletproofing' stuff I do on my off days, I will then move to do:
-leg extension isometrics: sitting down legs out straight in front, I will raise one leg, 'extending' it isometrically, and doing hese in 10s holds, 2-3 sets per leg. Isometrics I find are really great to start with activating the muscle groups and surrounding area prior to dynamic movement. Get some blood flow and also conscious connection. Sometimes I will simultaneously push downwards with the opposing leg too for the same 10s (hamstring/glute activation).
-bridge push/pull isometrics: some more isometrics. I lay down on my back and bring my heels as close to my butt as I can. I then push up into a bridge position, and try to do knee extension (but not move anywhere), pushing forwards for 5s, then pull BACK trying to do knee flexion but again, no movement. 5s there too and then lower myself. I do 3 sets of each push/pull.
(So these two isometric exercises focus on that end range of motion activation, first in full knee extension, second in almost full knee flexion.)
Then I move into more movement/dynamic work.
-the standard standing knee circles, working towards big circles in a slow manner.
-deep knee bend squats, knees travelling OVER toes and coming up onto balls of feet. About 10-12 or so. The last few I will actually keep lowering forwards so my knees touch the ground, for that end range/stretch of quads.
These don't take long at all, just a couple of minutes! I've found it helps my knees be ready and less aching/tweaking after training.
3. Shoulders. These have been a bit tweaky from time to time, so I do a little for them.
-rotator cuff isometrics. I find a pole put my arm in an L-shape (90°) and do 5s isometric pushes and pulls at the 3 stages: hand out to side, hand facing forwards, and hand crossing in front of body.
-slow shoulder rotations: not the standard fast paced ones, but really slowly rotate them with full use of the shoulder blades too, activating them fully and pushing out, up, back and down as the arms go round. 2-3 times each direction.
I then do my generic warmup, starting from the ground and working my way up (ankles/achilles, bit more knees, hips, torso, shoulders, chest, wrists, neck).
Also one thing I do DURING training, just to unwind or decompress, is to simply shake the shoulders out, moreso shake them back and downwards a few times if I've been holding too much tension in them, and doing a little hip wobble to also just bring my energy down.
What do YOU do specifically? Think it'd be great to get ideas from everyone, and what they find really helps
Ps. And btw, not by any means a 'medical advice' thread, but just would be cool to share ideas.
