Download Mind The Muscles - Platinum Dance Center

Mind the Muscles!
Get the Most Out of Your Warm-Up
Warm-Up Goals:
•
•
•
•
•
•
•
Lubricate Joints
Increase Blood Flow to Muscles
Improve Extensibility of Muscles
Improve Fascial Mobility
Increase Neural Firing of Muscles
Improve Coordination of Muscle Groups
Mental Preparation
Contents of a Good Warm-Up
•
•
•
•
•
Cardio
Fascial Mobilizers & Dynamic Stretches
Conditioning
Movement Pattern Preparation
Balance Exercises
Fascial Mobilizers & Dynamic Stretches
Fascia is: a dynamic internal web of tissue that lines every organ, muscle, vein, artery,
nerve etc. It provides dynamic support in that it moves, stretches but also supports the
tissues.
Fascia & Dynamic Movement
Examples:
• Fascial Reaches
• Hip twists & Hip Flexor Lengtheners
• Calf & Hamstrings
• Roll-Downs
• Sun Salutations
Spine Mobilizers:
• Pelvic Tilts (& Hula & Salsa Hips)
• Windshield Wipers
Notes on Conditioning & Core
Core Stability is:
• The ability to control the spine dynamically (with movement)
• Control and coordination of ALL the muscles that control your trunk
• The ability to adjust and adapt the degree of control needed depending upon the
demands
• The ability to create a stable base in which to work the limbs
• The ability to allow for smooth transitions of force through the body through the midsection
Abdominal Checklist:
• Back, hip flexors, neck & shoulders shouldn’t be strained during abdominal work
• Start and finish movement in a good position (rib & pelvis position)
• Abs shouldn’t bulge or “puff” up during curl-ups
• Can you breath?
Sarah Petrich, PT, DPT, PRC, PMA®-CPT
Minnesota Dance Medicine Foundation
Mind the Muscles!
Get the Most Out of Your Warm-Up
Effective Stretching
How to Sabotage Your Stretching
• Stretch Cold Muscles
• Stretch Hard and Forcefully
• Stretch until your muscle starts shaking
• Hold Your Breath
• Ignore Your Fascia Lines
• Partner Stretching
• Static Stretching Longer Than 30
Seconds….?
Static Stretching Fact: Holding a static stretch for longer than 30 seconds inhibits or
“turns off” the firing of that muscle for up to 30 minutes afterwards
Beating the Stretch Reflex:
• Stretch to the 1st point of tension and pause
• Attempt to “let go” of internal tension of the muscle
• When tension releases come out of the stretch and shake it out, pumping blood
through the muscle
• Repeat, moving slightly deeper into the stretch
“ As much as necessary, as little as possible”
- Joseph Pilates
Sarah Petrich, PT, DPT, PRC, PMA®-CPT
Minnesota Dance Medicine Foundation