It’s been wet and rainy in this city for a few days now. I’m not down with it, but I refuse to get down about it…if that makes any sense.
I got on my bike this morning and rode about 12km in the pouring rain to my chiropractor. Bonehead me had nothing else to wear but jeans, so when I arrived I was literally soaked from head to toe.
Luckily, I brought some extra clothes and the chiro’s office doubles as a little studio space with towels and a DRYER, so I was able to dry everything while I was in my appointment getting treated for my wrist/forearm/shoulder.
And there’s a little lesson within itself….
As it turns out, the rotator cuff muscles in my left shoulder are quite tight and “dysfunctional”. So it seems as though my wrist issues were partly a result of my shoulder tightness/mobility. And so there’s more proof that your body is a complete unit and even though you have pain in one area, it could likely be just a manifestation of an issue in another area.
So, since we’re talking about injuries and how they occur and how to avoid them, one sure fire way that I know of to avoid getting injured from your workout is to properly warm-up.
Below, I show you exactly what I do to warm-up. It usually takes me 10-12 minutes to complete…
Leave A Reply (10 comments So Far)
Harold
365 days ago
Chris,
What is the machine in the video (the one where you do pull-ups)? Is that a crossover machine? I’m looking to set up a weight machine to go along with my kettlebells…is there one you would recommend or one that’s cheaper in price?
Also, any combo kettlebell/weight workout routines that you have?
Thanks for the warmup routine – been looking for one!
Carlin
365 days ago
great video Chris! Stay dry!
Tanya
364 days ago
That looks like a workout for me lol
. I did the lunge stretch and boy did that test my groin. Looks like I found a weakness I need to address.
As always Chris, another super helpful video. I really appreciate what you do.
Clement
364 days ago
Hi Chris,
Don’t you stretch your hamstrings as well, as they’re always tight when you sit?
Great recommendation for the spinal decompressions. I should look to add it into my warm-ups!
Other things that I’ve found to work are no-moneys, shoulder dislocations, squat-to-stands, ankle mobilisations and goblet squat holds. Oh, and you can’t beat foam rolling for increasing your ROM!
Chris Lopez, RKC
364 days ago
@Harold – I believe it’s a Life Fitness “functional trainer” which is pretty much a cable crossover machine. It’s quite pricey and in my opinion isn’t really necessary. You can do just as many exercises with a TRX or rings.
I’ve got a KB/dumbbell, barbell workout coming out in mid-June, so stay tuned!
Chris Lopez, RKC
364 days ago
@Carlin – the rain stopped earlier in the day, so I didn’t get too wet afterwards!
Chris Lopez, RKC
364 days ago
@Tanya – thank you Tanya, I appreciate your kind words
Chris Lopez, RKC
364 days ago
@Clement – I usually save the hamstring stretching as a relaxation for post-workout. For me, it depends on how tight they are feeling that day. Really great recommendations on the other exercises, btw.
What are “no-moneys”
viv
359 days ago
Hello Chris:
Thank you so much for your e-mails and kettle ball tips they are very valuable and helpful to me. I would like to know what kind of jumping rope you are using I’ll appreciate very much if you will tell me which brand.
Thank you so much
Viv
Chris Lopez, RKC
359 days ago
@Viv – Hi Viv, the rope that I was using in the video was a plastic “Buddy Lee” rope that my friend who owns the gym had there.
Otherwise I use a plastic rope that I’ve had for a few years now. I got it at a local fitness store for less than $5.
Chris