Thawing out! 3 moves for a great warm up

Hello to all of you getting back in the field! Even though it was freezing here this morning I am still confident that Spring is here. The thaw has come, the daffodils are up and the first green things have made their brave appearance over the mulch.  It is time to warm up, get moving and start this growing season off right.  That brings us to todays post, thawing out!

I have mentioned in previous posts about the importance of warming up to get your body ready to work and today I will give you the 3 moves that make a great warm up for the working body. For a refresher on why warming up is important check out "Nine ways to be nice to your Knees!" It's number one.

Before you start these warm-ups find level ground to stand on and remember to only use the things I describe as a guide for your body, if something feels painful stop.  Annnnnd you may want to find a place none of the crew can see you. These warm ups are dynamic and a great way to get the blood flowing but...may look a little silly. Personally I like to do warm ups in public places because then I can tell people all about what I am doing and why!


Warm-up move #1) Running in place without the running

Some readers asked for diagrams so... I  drew these for you!

I am a big fan of running in place and the old jumping jack. But, when it comes right down to it this can be hard on your knees and ankels. So this warm-up will get your blood flowing and your heart rate up without pounding on your knees. It does require good balance so, if this is a concern for you, put your
back to a wall or fence post or truck. Do one on each side slow and see how it suits you before going all out.

Start with your feet hip width apart. Reach your right hand straight into the air. Keeping your back straight bring your opposite knee up and at the same time bring your elbow down to touch it across your body. If your hips are tight and they don't touch that is ok, just make sure you don't curl over your upper back to try and make it. Bring your arm back up and your foot back down and then after a second(literally one second) do it over again. Do 8 on one side 8 on the other!




Warm-up move #2) The twisty lunge!

Lunges are a great way to warm up your legs and core. A lot of warm-ups start this way because getting once the muscles in the back of the legs "wake up" it is easier to access their power potential.  By adding a gentle twist to the spine you warm up your low back as well.

Start with your feet hip width apart. Step one foot back behind you as far as is comfortable, keeping a slight bend in the knee. With your front leg bend your knee deeply. You will feel the stretch in your calf and in your quad. Now place your hands on your bent leg and twist gently from lower in your back in that direction. Keep your shoulders down and hips level. Take a deep breath, hold for 30 seconds and then come back to center slowly. Repeat on the other side!




Warm-up move #3) The chicken stretch

I feel like every time I have taken a second to watch chickens one of them will get into a super satisfying looking stretch. These two stretches done together remind me of that! They are a great way

warm-up the upper back, chest and arms.

Interlace your fingers in front of you. Drop your chin to your chest and turning your palms out, push your arms away from you and far as is comfortable for your elbows. Hold for 30 seconds then bring your arms back and slowly lift your head up. Now, clasp your arms behind you and keeping your head level and shoulder blades down pull back. Hold for 30 and then shake your arms out.


There you go! Now that you are all warm your body can work more efficiently and effectively. As always, if you have any questions or ideas shoot me an email flexiblefarmer@gmail.com.  Until next time!