As a physical therapist, every day I treat women who say that they leak urine when coughing, sneezing and exercising…
It’s important to perform a thorough warm-up before you start your training session. Warming up is integral, and if done properly can reduce your risk of injury and improve your performance.
A good dynamic warm-up is designed to:
A proper warm-up can be completed in about 10 minutes, and the benefits are worth it!
Below you’ll find a video with 8 exercises you can do to ensure that you’re entire body is thoroughly warmed up. You want to do 8-10 reps of each of these exercise (per side, where applicable):
Once you’ve completed this warm-up, you can add a few movement-specific exercises to your warm-up (i.e. if you’re squatting that day, do some Bodyweight Squats, if you’re Bench Pressing that day do some Push-ups).
You can also add some explosive movements into the mix. When you do this and what you choose is a whole article unto itself, but some examples would be:
At that point, you’re fully prepared to have a safe and effective workout. And if you need more guidance on the best training program to help you reach your goals, we can help.