IT’S A WARMUP, NOT A SOCIAL HOUR
I got the idea for this post after attending the Advanced Warm-Up and Recovery Workshop by Matt Ibrahim and Dr. John Rusin. I didn’t know exactly what new things I’d learn, but I came away with pages of notes and plenty of ideas I could use with my clients and patients.
Walk into any gym and you’ll often see people warming up on a bike, treadmill, or elliptical, or rolling on a foam roller. It’s great to see people investing time to consciously warm up their musculoskeletal, nervous, and circulatory systems before exercising.
The key word here is consciously.
Too many people warm up without a clear goal. They hop on a cardio machine, watch TV or read a magazine, and pedal or step until they think they’re ready. If they’re on the foam roller, they might roll around like they’re stretching pizza dough or like a boy scout trying to start a fire with two sticks.
When you’re warming up for a session—whether with a client or in your own routine—have a specific goal in mind.
ASSESSING MOVEMENT AND MOBILITY
First, assess what areas may need attention. Here are quick, practical tests to identify places that could benefit from self‑myofascial release (SMR) or targeted mobility work.
ANKLE
For life and gym demands, the ankle needs to be mobile in the sagittal plane. It should be able to plantar-flex and dorsiflex, and it should allow the tibia to translate forward as you squat.
To check dorsiflexion needed for a proper squat, use the Knee to Wall Test.
KNEE TO WALL TEST
– Have the client place their foot on a tape strip with four lines spaced 1‑4 inches from the wall. Start with the foot on the line farthest from the wall (the “4” line).
– Ask them to touch their knee to the wall without lifting the heel. Watch for valgus or varus movement at the knee as a sign of compensation.
– If they can’t reach the far line, move the foot closer and test again on the other side.
– If they still can’t reach, ask where they feel it. If the back of the ankle feels tight, the soft tissues there (soleus, posterior tibialis, flexor muscles) could be limiting mobility.
A BAND-BASED ANKLE MOBILIZATION can help.
– Place a thick band around a sturdy post or rack, just below the ankle, with the band under good tension.
– Recreate the knee‑to‑wall movement, moving as far as comfortable, holding 2–3 seconds at the end range, then returning to start. Do 6–10 reps.
– Retest with the Knee to Wall Test.
If it improves, great. If it doesn’t, consider consulting a licensed healthcare practitioner to assess what’s limiting the motion.
If ankle mobility improves, work on controlling that new mobility.
– Try Heel Raises with a Single‑Leg Eccentric. This cueing comes from Dr. Ryan DeBell of The Movement Fix.
– Perform slowly and with control: when the foot is near parallel to the ground, bend the knee slightly and lower the heel slowly toward the ground as if you’re pulling the heel down.
HIP
We also want to check a few hip movement patterns. Start with hip extension, since lacking it can make movements harder and put more stress on the lower back and knees. Adequate hip extension helps the rest of the joints function properly.
Two options to test hip extension:
1) ½ Kneeling Hip Extension Test
– Have the client kneel with one knee down and the other leg forward. Brace the abs, contract the glute of the down leg, and move the hips forward.
– Aim for about 30 degrees of hip extension on the trail leg. You can measure with the Inclinometer app.
2) Thomas Test (often taught in physical therapy programs)
– Ask for consent to place your hands on the client to assess hip mobility.
– The client lies supine with one knee held to the chest (hip flexed about 90 degrees). Use your hands to gently lower the other leg.
– If you can lower the leg to the table level and the front of the pelvis (ASIS) doesn’t move forward, hip extension is adequate.
– If the ASIS moves forward, identify the tight muscle group by changing the position of the lower leg:
– If extending the knee shifts the ASIS, the Psoas/Iliacus is involved.
– If extending the knee and abducting the hip shifts the ASIS, the TFL is involved.
– If lowering with the knee bent and the ASIS still doesn’t translate, Rectus Femoris may be involved.
To address issues, apply SMR to the identified area (iliacus/psoas, TFL, rectus femoris, etc.), then retest.
– SMR options include SMR with a ball to the Iliacus/Psoas & TFL, SMR to Rectus Femoris, and SMR to Vastus Lateralis & TFL.
– After improving mobility, recheck to see if the hip extension has improved.
Hip stability is the next goal. The Cook Hip Lift is a good drill to access and stabilize hip extension.
Key points:
– Place a ball in the hip crease.
– Use the non‑stance leg to keep the ball in the crease.
– Lift the hips off the ground without letting the ball fall.
– Do 8 reps per side.
THORACIC SPINE
The thoracic spine needs good mobility because tightness here can affect the lumbar spine, neck, and shoulder function. It can influence many areas, making it one of the most influential parts of the body.
To assess thoracic mobility, do the Quadruped Thoracic Rotation Test. Normal rotation is about 50 degrees.
– Use the Inclinometer app and place it midway between the shoulders on the thoracic spine.
– Move slowly and avoid allowing the lumbar spine to bend or twist; don’t force rotation.
– If you don’t reach 50 degrees passively, work on mobility drills such as:
– A-frame T‑spine mobilization
– Side‑lying thoracic rotation
– Side‑lying rib roll
If passive rotation is 50 degrees or more but active rotation is less, add motor control drills such as Quadruped Assisted Thoracic Rotation.
– Seated Assisted Thoracic Extension is another option:
– Squeeze a ball between the knees.
– Slightly turn away from the band’s anchor.
– Move slowly, allowing the band to help rotate the upper body.
SHOULDER
Shoulder mobility in flexion, abduction, or internal/external rotation affects the whole shoulder complex and can influence the neck and spine as well. To assess mobility, try:
– Supine Shoulder Flexion Test
– Supine Shoulder External Rotation Test
If mobility is limited, use self‑myofascial release (as appropriate) and then train the controlled use of that mobility.
– Back to Wall Shoulder Flexion:
– Keep the lower back flat against the wall.
– Reach the arms up to shoulder height, then slide slightly forward with the fingertips.
– Continue reaching slowly as you lift your arms overhead.
– Forearm Wall Slides:
– Slide the arms up the wall.
– When the elbows reach shoulder height, press into the wall and gently push your trunk away.
– Keep pressure on the pinkie side of the hand as you slide.
– Quadruped Assisted Reach, Roll, and Lift:
– Move slowly, reach out, rotate the palm toward the sky, then raise the arm.
– Yoga Push-Ups Without the Push-Up (Yoga Push-Ups Sans Pushups):
– Think of pushing the ground away with your hands.
– The movement should feel like work through the upper back and rib cage.
If there aren’t mobility limitations in these areas, you can use motor control or stability drills to prime your nervous system for lifting.
There you have it. Create a warm-up plan, follow it, and then go after your training.
