Rehashing the Dynamic Warm-up Part 2:Leg Cradle

Rehashing the Dynamic Warm up Part 2: Leg Cradle

 

At KORE Wellness we are constantly evaluating how we can do things better.  One of the things that we have noticed can be better across the board is education on how to properly execute our warm-up.  The Dynamic Warm-up is not only designed to combat some of the tight muscles from a day full of sitting at a computer, but also prepare your body for movement.  When done properly, it can be effective in not only loosening up tight muscles, but also prevention.  Result from our recent FMS day showed us that one of the movements that KORE members as a whole need to work on is Rotary Stability.  This movement can be limited by tightness in the hamstrings, hip flexors, and glutes.  Making sure that we effectively execute all of the dynamic warm-up and cool down exercises will go a long way to correct these issues.  Over the next couple of months we will rehash each exercise so you can improve your current form.

The objective of leg cradle is to improve flexibility in your hips and glutes while waking the muscles of the lower legs. 

Procedure: 

  1. Start with your legs together pull your right leg up to your chest, grab the outside of your right knee with your right hand and the sole of your right foot with your left hand.
  2. Your shin should be parallel to the ground in this position
  3.  Pull both your right knee and foot up toward your chin as you stand up tall with your left leg
  4. Repeat with the left leg.

Coaching Tips:                                                                                                                            

  • It is ok to bend over to pull your knee to your chest but as soon as you grab it, stand up tall and straighten out your bottom leg. 
  • You should feel the stretch in your hip when you are pulling your knee to your chin. 
  • When grabbing your leg, make sure to cradle the under then knee as not to put torque on the joint.

 

Check out this 1 minute video for more help!

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