Active Dynamic Warm-Up: Inchworms

Updated: Nov 26, 2020

The Exercise: Inchworms

This is another movement that I incorporate into the active dynamic warm-up. This movement should not be rushed, and the body should remain in control.

Key Tips:

🔹Maintain a neutral position through the cervical spine, especially upon lowering the hips. Most athletes have a tendency to flex or hyperextend through the cervical spine, so make sure to cue a neutral position. 🔹Only walk the feet in so far as you can keep the legs straight. 🔹Slowly lower the hips to the ground, do not allow the athletes to collapse and lose control. 🔹Retract the scapula (lunch then together) in the lowered position to open up through the shoulders. 🔹If there’s any pain or discomfort, stop immediately. Be very cautious implementing this movement with athletes with a history of lower back pain.

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