The Best Exercises to Activate Muscles Before a Workout


Even if home life has left you with more time on your hands, we all want our exercise to be effective and efficient. Unfortunately, if you don’t activate the muscles properly, they can’t either.

Matt Peppin, CSC, a strength and mobility coach and co-founder of Peppin Performances, says, “A muscle loses its ability to move when the associated joint movement, strength and control are involved. Is.” For example, if you have lost range in your hips, your glutes may no longer be able to move properly.

It can cause discomfort and stiffness during your day or in the middle of regular exercise, with regular movement, handling and controlling the movement of other muscles. We say you are doing hip thrusts but your tremors are not moving properly. You can feel it in your hamstring and in the lower back instead. Or during squats, your quads can fully exercise. “As it begins to enter other muscles, they are performing movements that they are not technically prepared for,” explains Pepin. “Eventually they begin to break down, and the pain, discomfort and stiffness begin.”

Of course it is difficult for us to move the muscles and maintain the limbs because we are confined at home, work from a distance, sit all day and walk less than usual. Brian Guerney, DPT, CSCS, a trainer, is a board-certified sports clinical specialist and physical therapist, says, It causes weakness. ” In B-Fit Therapy in New York City. “The less we move, the more our body suffers from these problems.” So when you run or exercise, you will resist activating unused muscles and lifting other loose. Take steps – which may heal in the short term but may leave you with a long time with difficulty and pain.

Here are some common suspects who do not move properly, as well as physical therapists and trainers to help these muscles work again. Go away Try these movements first thing in the morning to move your joints and muscles during the day, and get well before you go to work to reduce your risk of injury.

According to the physical therapist, the best exercises to activate the muscles

Muscle Group: Blessings

Probably the most common culprit, when the glutes don’t stick properly during movements like longs or squats, your quads and hamstrings will take over (and your back will feel it). Pippin loves the following exercises to move the hips to full range of motion, which will bring your glutes back into action. Focus on slowing down and controlling the movement.

Exercise: Slow knee extension

When standing on the left side of a chair or with the counter hip-width apart, gently rest your right hand on the chair for support. Move the weight to the right foot and bend the left leg, knees until the thighs are parallel to the floor. Rotate about 90 degrees to the left. Keeping the knee in place, rotate the left foot outwards, then rotate the left knee down and around and back until the knee is in line with the right leg. 1 Repeat in the opposite direction for the representative. Do 5 reps, then repeat on the opposite side.

Muscle groups: Abs

When your core muscles aren’t moving, “it creates instability and derails your muscles,” says Martin Ridley, a physiotherapist at TrueHeal Care in New York, who notes Along with the spinal cord are our stomachs and muscles. Getting extra lazy right now with everyone surfing in the growing time sofa. This trick is one that Gorny uses to inflame the entire core – especially the abdomen and glutes.

Exercise: Wheel pose

Lying on the floor, bending the knees and feet. Place your palms on the floor with your ears, fingers pointing to your shoulders. Press in the feet and press the hips. Press
Hands to bring the crown of the head to the floor. Press the legs and arms evenly, straighten the arms and keep the head off the floor. Wait for 30 seconds, then repeat three times. (To edit, place the wheel post on a yoga bolster or on a pair of pillows and try to lift as much as you feel comfortable.)

Muscle group: Lots

Todd Sennett, founder of Truewheel Care in NYC and creator of Backbridge, says your lower back muscles may have had to alternate between sitting at a table and sitting on a sofa since your day. He said that the initiative has been taken to help in activating these lots while no money is required.

Exercise: Thumb cleanser

When standing with the legs hip-width apart, place your toes under the toes, pointing to the ceiling. Tilt your head back and lift your thumbs as much as possible. Repeat, hold for 10 seconds.

Bonus Exercise: Spinal Wave

This exercise, a favorite of both Papin and Ridley, is another great way to re-energize your back. It’s like a yoga-class cat-cow flow, but get every little muscle slowly to get it up.

With a neutral spine, start all squares, knees below the hips and hands directly below the shoulders. Starting at the base of your spine, slowly turn your back toward the ceiling at once. When you reach the top of your neck, let your head hang. Then raise your head and lower the opposing movement, dropping your back in one fell swoop until it swims. Repeat five times.

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