Well, it's basically just mobilizing all of your joints (well, we don't do the jaw in class, we figure that's plenty mobilized already *grin*) with a bunch of simple movements.
We start with the head. Here's exactly what we do in Sports Massage class for a warmup. 4 times each, going as far in each direction as you can comfortably move (in other words, don't twang or bounce your muscles, this is just motion, not a stretching exercise):
- head nods, front to back (using your whole neck, not just your head) - head tilts, side to side - head twists, left/right - shoulder shrugs and depressions - shoulders forward and back - shoulder circles - reverse direction (shoulder circles) - arm flaps, like jumping jacks - arm flaps, like a bird (back to front) - wide arm circles - reverse direction (arm circles) - elbow curls - forearm twists (clockwise/counterclockwise, with elbow bent 90 deg.) - flap wrists up and down - flap wrists side to side - hand circles (and reverse direction) - clench fists/spread palms - spread fingers and bring 'em together - bend trunk forward and back (keeping hips upright) - bend trunk side to side (keeping hips upright) - twist trunk (keeping hips forward) - bend trunk forward/back (this time at the hips) - swing leg forward and back - swing leg out to the side, then across other leg (we alternate in front and behind) (this one takes balance) - plant toe on floor, rotate leg clockwise/counterclockwise (like you're grinding out a cigarette) - single knee flex, like you're kicking your own ass - ankle flexes (flap foot up and down) - invert/evert foot (er, flap foot side to side, not rotation, more like rocking the sole of your foot left and right) - foot circles and reverse direction - clench and extend toes
Whew, there ya go. It takes longer to type than it does to do, trust me. And it's a terrific mental warm-up too. Spreads your consciousness to every part of your body.
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branchandroot
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Date: 2004-06-18 07:26 am (UTC)We start with the head. Here's exactly what we do in Sports Massage class for a warmup. 4 times each, going as far in each direction as you can comfortably move (in other words, don't twang or bounce your muscles, this is just motion, not a stretching exercise):
- head nods, front to back (using your whole neck, not just your head)
- head tilts, side to side
- head twists, left/right
- shoulder shrugs and depressions
- shoulders forward and back
- shoulder circles
- reverse direction (shoulder circles)
- arm flaps, like jumping jacks
- arm flaps, like a bird (back to front)
- wide arm circles
- reverse direction (arm circles)
- elbow curls
- forearm twists (clockwise/counterclockwise, with elbow bent 90 deg.)
- flap wrists up and down
- flap wrists side to side
- hand circles (and reverse direction)
- clench fists/spread palms
- spread fingers and bring 'em together
- bend trunk forward and back (keeping hips upright)
- bend trunk side to side (keeping hips upright)
- twist trunk (keeping hips forward)
- bend trunk forward/back (this time at the hips)
- swing leg forward and back
- swing leg out to the side, then across other leg (we alternate in front and behind) (this one takes balance)
- plant toe on floor, rotate leg clockwise/counterclockwise (like you're grinding out a cigarette)
- single knee flex, like you're kicking your own ass
- ankle flexes (flap foot up and down)
- invert/evert foot (er, flap foot side to side, not rotation, more like rocking the sole of your foot left and right)
- foot circles and reverse direction
- clench and extend toes
Whew, there ya go. It takes longer to type than it does to do, trust me. And it's a terrific mental warm-up too. Spreads your consciousness to every part of your body.