Active Dynamic Warm-Up: Inchworms
Updated: Nov 25, 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.
🔹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.