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 stretching.
I have written before about the importance of dynamic rather than static stretching. 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 go.
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. 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?
May you be filled with goodness, peace, and joy.
President, LifeTrek Coaching International, www.LifeTrekCoaching.com
CEO & Co-Founder, Center for School Transformation, www.SchoolTransformation.com
2010-2011 President, International Association of Coaching, www.CertifiedCoach.org
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