Exercise Warm-Up Using Pilates
Pilates acts as a great exercise warm-up for many different sports and activities. Pilates exercises are energetic and invigorating as they warm up the body through the stretching flowing and breathing sequences of movements. Let’s look at some of the common Pilates exercises and see how you can benefit by using them for an exercise warm-up. Hundreds – "The Hundreds" as the name implies uses a sequence of pulse breathing over 10 sets of 10 breaths. The purpose of the hundreds is to not only warm-up the body and core but to strengthen your respiratory muscles and work your arms at the shoulder. Check out this great picture and description of how to perform the hundreds
The breathing work can prepare you for sports that require much focus like golf and tennis where it’s important to breathe at the right part of the swing for optimum recoil.
Single Leg Stretch – The single leg stretch is a great exercise warm-up for your core while stretching the muscles in the hamstrings and back. This is a great way for people who have back pain during or after sports or exercise to warm-up those areas. Generally sports such as golf, cycling, running, basketball, tennis are hard on the back. This may be due, in part, to tight hamstrings in the back of your thigh. Warming up this area prior to sport can have a significant impact on how you feel after your activity is over.
Double Leg Stretch – This exercise is great for not only warming up the core of your body, but also for working the shoulders and hips. As you extend your arms and legs away from your core, the body has to stabilize itself. In addition, circling your arms and pulling the legs back in works the muscles of your shoulder and hip. This exercise is good for sports that need more coordination-type movements, as well as for your arms and legs. If you play sports like golf, tennis, and ball games then you can benefit from this exercise warm-up.
Roll Up – The roll up is another good warm-up as it articulates or opens up the vertebra in your spine. This happens through the stretching action in the back and the strengthening in your deeper core abdominal muscles. I used this particular exercise with a friend of mine when we were doing a 3-day bike ride and it did wonders for his already painful back and tight hamstrings.
Rolling - Rolling like a ball can be used as a warm-up or cool down exercise through its massaging action for your back and hips. It looks like fun and easy to do, but when you really use your core muscles in trying to control your roll so you can balance when you roll up, you'll find it’s not as easy as it looks. Rolling can be beneficial for sports that require good balance like mountain biking, hiking, and tennis.
Swimming – This exercise, which is done lying prone or on your stomach, is a great warm up exercise for your back and core at the same time. You have to work hard to stabilize your core while simultaneously working your arms and legs. Check out this article to see and find out more about how to do this exercise correctly. Any sport that demands core strength and flexibility such as golf, tennis, ball sports, as well as swimming itself can benefit from this warm-up exercise.
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