Isn’t it much more convenient to jump right into the workout or game without warming up?Yes, but it comes at a cost that most people overlook. Taking care of your body before demanding activities is actually going to buy you time.
You most likely had to take a considerable amount of time off simply because you didn't spend 10-15 minutes beforehand to prep your body. In fact, all of the time you spend in pain or injured adds up to a lot of time being inactive.
By getting into the habit of covering all your basis with preparatory functional movement you are going to save a tremendous amount of time away from the hospital or in your bed.
The Melt, Mold and Move process is a simple and effective way to prepare your body for demanding workouts.
The soft tissues which are composed of things like muscle, tendons and ligaments need to be warmed and lengthened through a melting process scientifically called thixotropy.
Imagine, placing your fingers on a cold stick of butter and holding it until it melts is pretty much how our soft tissue responds.
This is when the good ol’e foam roller comes in handy.
A good strategy is to place the foam roller on a specific area of the muscle that is tense and sensitive. That is most likely an adhesion or fibrotic tissue that needs to melt so you can then mold.
Click here for Foam Rolling Demo videos.
Molding is the step where you can start to implement stretching techniques to enhance your range of motion. No need to hold the stretch at end range for a extensive amount of time.
I like to apply the strategy of holding for about 10 seconds to mild discomfort then release. Repeating 3-5 times is enough to replicate a pumping mechanism for your blood to adequately circulate..
Click here for simple stretching demo videos.
Once your tissue quality is optimized then it is best to integrate tension through functional movement patterns. I would go through a sequence of squats, lunges and reaches 3-5 times through before I can start to feel prepped and ready to go.
Click here for sample movements you can apply right now.
Applying this strategy will save you time in the long run and also maximize the quality of your soft tissue matrix. Once you melt, mold and move on a daily basis you will begin to realize how much better you feel in mind, body and spirit!
And yes, it is always nice to add in some massage at the end to enhance your recovery!
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