“Warm up?! Who has time for that?” This is an all too common response reaction in our fast-paced world… but the truth is, a proper warm-up is imperative for optimal performance. And all you need is 10 minutes. Yes, just 10 meaningful minutes! Not convinced? Read on to learn 5 key reasons why the warm-up before physical exercise is important, and why it’s in your best interest to make the time – whether you are training for an event or simply incorporating physical activity to stay healthy in everyday life.⁠ Full post at back2normalpt.com/why-the-warm-up/

Contributing Author: Anika Arevalo, PT, DPT, Physical Therapist & Pelvic Health Specialist⁠.

BONUS… Banded Hip Mobilizations are a great way to improve hip mobility and optimize your running performance! Check out these two variations, with visual aids, to help you upgrade your your warm-up routines!

Anterior Hip Mobilization
This hip mobilization helps to open up the anterior hip capsule to improve hip extension.
Secure the band to an object that will not move.
Put the band around your thigh, high up, near your glutes. The banded leg is in the kneeling position, and the opposite leg is at a 90° angle, with your foot on the floor.
Maintain upright posture. You should feel this in your hip and on the front part of your thigh. If you need more tension, move farther away from the anchor point.
Remain here 2-3 minutes per side.

Inferior Hip Mobilization
This hip mobilization helps to open up the inferior hip capsule to improve hip flexion.
Secure the band to an object that will not move.
Put the band around your thigh, high up, along the groin area.
Lie down, and place legs in a figure four stretch position. The banded leg crosses over the top of the opposite leg. The band remains in the groin area of the target leg that is on top.
Let your top knee relax toward the ground to feel a stretch in your hip. If you need more tension, move farther away from the anchor point.
Remain here 2-3 minutes per side.