I was having a conversation with one of my clients the other day and we struck on something I wanted to share with you.
He was in Toronto for some business and since he was in my hometown I just had to get a workout in with him at one of my favourite gyms Fortis Fitness.
As we went through our mobility drills and foam rolling drills I remember telling him something I tell every one of my clients:
“The older you get the more time you gotta put into your warm up”– Dan “Yes I just quoted myself” Go
It’s not an exact science but here’s something I came up with that seems to right true with age and performance…
Once you hit the age of 30 you gotta put at least 10 minutes into your warm up before lifting.
And every 5 years you age you gotta add another 3 to 5 minutes into that pre-work in order to avoid injuries and perform at a high level.
If you want to feel and perform as good (if not better) you did in your 20’s then you gotta put in the effort and work with father time. Nah mean?
I truly believe that you can perform your best at any age as long as you do the RIGHT things. Hence…
The World’s Greatest Stretch.
If you want to increase performance, move better, recovery faster and move like as supple as a leopard in the amazon jungle…
This is the move for you.
This stretch is considered a “catch all” mobility drill. These are types of stretches that target multiple areas of the body.
They emphasize full body motor recruitment as opposed to isolated types of stretching exercises.
Doing this exercise will help you…
– Open up your hips
– Stretch your psoas
– Increase your thoracic mobility
– Extend your spine
Think of it like a full body activation sequence that just happens to help you move and feel better.
Also, the more times you do this stretch you are essentially hard-wiring neural connections from the top of your body down to your toes, elevating your heart rate and stimulating active muscle to aid the body in recovery.
Have I sold it enough? You ready to do this?
Alright, here it is:
Here’s how to do it:
Step 1 – In a lunge position use your off arm to push your knee out. This helps simultaneously open up the hips, adductors and psoas. Do this for 3 to 5 reps.
Step 2 – In the same position open up your chest into knee while pressing your glutes and hips out. This helps activate your thoracic spine and further open up your hips.
This stretch can be done first thing in the morning, before your workout, between work sessions or while you’re watching Amazon Prime.
(Currently binging on American Gods. So weird. So artistic. Love it.)
It really doesn’t matter when you do this exercise. Just do the damn thing.
Your body will feel better the more you do it.
…and when you get it done reply back to this blog and let me know how it went 😉
– Coach Dan
“Failed plans should not be interpreted as a failed vision. Visions don’t change, they are only refined. Plans rarely stay the same, and are scrapped or adjusted as needed. Be stubborn about the vision, but flexible with your plan.”
– John C. Maxwell