Warm-Up and Range of Motion (8 – 10 minutes)
The purpose of the Warm-Up is to stimulate and increase oxygenated blood flow through the body. Gradual, rhythmic warm-up and range of motion (ROM) stretching helps to increase internal body temperature and increase joint elasticity.
Increase heart rate gradually through large muscle movement. Progressive range-of-movement “exercises” include dynamic stretches. Progress slowly from low or moderate joint movement to the joint’s fuller range of motion.
Begin with large ball-and-socket joints (i.e., hips and shoulders). Next, target joints with less mobility in the neck, elbows, ankles, wrists and fingers. Large-muscle movements in the Warm-Up provide a gradual increase in circulation for safe, progressive ROM conditioning.
Sample Warm-Up & ROM Exercises
Warm-Up and Range of Motion Tips
- Teach the Warm-Up with participants in a standing position.
- Increase socialization with a walk around the room.
- Rehearse an arm routine that will be presented later in the Work or Cool-Down segments.
- While stretching, perform dynamic balance. Examples: Perform three knee lifts and hold the knee up on the fourth count; from a standing position, balance on the toes while changing the supporting hand on the top of the chair.
- Do not begin the Warm-Up with toe taps.
- Use a dynamic stretch as a transition into another exercise.
- Rehearse “joint positions” that will be used with resistance tools in later segments.
- Rhythmically stretch more than one body part at a time. Example: Hold the shoulder in place across your chest while circling the wrist.
- Tivity Health does not recommend using hand-held weights or elastic tubing with handles during the Warm-Up and Range of Motion segment.