Warm up routines are THE most underrated routine in the training world. Most people before they exercise usually swing their arms or legs a little, do a ‘runner’s stretch’ or simply walk to wherever they’re exercising.
Unfortunately this is not enough to get the body prepared for exercise, particularly lifting weight or running.
At Vitruvian Health, we believe warm up routines are the most important part of a person’s training program. So important that we’ve created our own warm up routine called ‘The Core 4 Complex’.
We recommend the Core 4 Complex to be done at the very beginning of a person’s session. It can be done whether you are lifting weights, running, swimming, gymnastics etc.
What does the Core 4 Complex do and when is it used?
The Complex focuses on opening up the hips, glutes, thoracic, shoulders and neck. The aim here is to create as much length as possible and to use the breath to guide the movement. It is a great exercise for building body awareness, particularly if you have not done yoga or flow movement patterns before.
As most of us are generally feeling tight and stiff from sitting down for long periods before exercising, the Core 4 Complex gives the body the chance to ‘soften up’ in preparation for your exercise of choice that day. As the Complex focuses on creating space and lengthening in the body, it can assist with bringing your awareness to any areas that are unusually tight in the body, which will allow you to then pay more attention to them in the exercises that follow.
When the Complex is used at the start of a training session lifting weights, we recommend that activation exercises are completed following the Complex.
The great thing about the Complex is that it can be completed not just before exercise, but also as part of any morning or evening routine to help the body open and promote relaxation.
Here’s how to do the Core 4 Complex:
1. Hip switch
2. Side to side rotations
3. Forward fold
4. Arm circles
Let us know your feedback on the Core 4 Complex!