At the Wellcoaches' Summit in April, 2006, I not only had the privilege of
speaking on relational flow and emotional intelligence, I also had the privilege
of meeting Ron Jones, an American College of Sports Medicine Health / Fitness
Instructor with a Masters Degree in Kinesiology / Sport & Exercise Psychology.
Ron was a delight to meet, not only as a person but also as a resource on
I have written before about the importance of dynamic rather than static
We risk injury when we settle into a position and then hold a stretch for an
extended period of time, especially if we reach beyond the flexibility and
elasticity of the muscle. That's just not how our bodies are meant to stretch.
Our bodies are designed to move, and dynamic stretches which flow smoothly from
one position to another, without jerking or overreaching, are a far better way
To that end, Ron has developed a Dynamic Warm Up that takes people through ten
movements in about five minutes time. These movements are more like gentle
calisthenics than stretches, but they serve both purposes. They elevate the
heart rate, warm up the body, and stretch the muscles all at the same time.
You can review the ten movements, download a descriptive guide, and purchase a
demonstration video by going to Ron's website,
Click. They include spinal rotation, calf stretches, squats, back
extensions, lunges, and shoulder retraction. In every instance, they encourage
us to keep our backs straight (especially important for those who hunch over a
computer all day).
One thing I like about Ron's Dynamic Warm Up is that the movements can be done
in tight quarters and in street clothes. A small office or hallway is all you
would need. That makes it possible for people to practice the routine several
times a day, regardless of location. In little more than five minutes, you can
be well on your way to feeling better.
For those who exercise regularly, this is a great five-minute warm up. For both
aerobic exercise and strength training, the Dynamic Warm Up gets the body ready
for action. As one person reports, "Because of the Dynamic Warm Up, my workout
regimen has completely changed and is now based on the movement and balance
principles that you have taught. I can feel and see a positive difference in my
physical fitness. With these new exercises, I am also able to do more of my
workout time at home with my family participating in some of the exercises too."
Coaching Inquiries: Would you like to feel better? Do you have about five
minutes a day for exercise? How and where could you find that time at the start
of the day? Is there time for an exercise break in the middle of the day? What
possibilities exist at the end of the day? How could you best incorporate simple
calisthenics and dynamic stretches into your daily routine? What changes would
you have to make? Who could do them with you?
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May you be filled with goodness, peace, and joy.
President, LifeTrek Coaching International,
CEO & Co-Founder, Center for School Transformation,
2010-2011 President, International Association of Coaching,
Address: 121 Will Scarlet Lane, Williamsburg, VA 23185-5043
Phone: (757) 345-3452
Fax: (772) 382-3258
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