Rebalance Yonge & Adelaide Yonge & Adelaide
Physiotherapy Toronto TTC SubwayPhysiotherapy Office Toronto PATH
110 Yonge Street Suite #905
Toronto, ON M5C 1T4Rebalance Sports Medicine - 110 Yonge Street Suite #905

T: (416) 777-9999
F: 1-866-338-1236
E: [email protected]

Rebalance University & KingUniversity & King
Downtown Toronto Physio TTC
155 University Avenue Suite #303
Toronto, ON M5H 3B7
Rebalance Sports Medicine - 155 University Avenue Suite #303

T: (416) 306-1111
F: 1-866-204-0961
E: [email protected]

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Prep You Body For Better Performance With A Dynamic Warm-Up

November 17, 2014 by Rebalance Toronto

Simple, dynamic warm-up preps your body for pain-free performance. Especially if you’ve been sitting at your desk all day, a warm-up helps to activate muscles, improve your range of motion, boost blood flow and increase your core body temperature.

The following warm-up incorporates both mobility and muscle activation drills, great for running, football or soccer or any high intensity workout. Before you hit the streets, or field of play, get warmed up and help reduce injury risk.

1. High Knees

High Knee - Dynamic Stretching
Warms up hips, glutes and hamstrings

To Do: Flex hip to bring opposite knee and arm up in a runner’s form in front of you. Release and switch sides. Do 10 reps on each leg.


2. Lunge with Arm Extension

Lunge - Dynamic Stretching
Warms up the core, activates the glutes and helps hip mobility

To Do: Step your left foot forward into a lunge, while extending the opposite arm in the air. Make sure your knee doesn’t extend forward past your foot. Step back to start, bringing arm down. Switch legs. Do 8 to 10 reps on each leg.


3. Toy Soldier

Toy Soldier - Dynamic Stretching
Warms up hamstrings, glutes and quads

To Do: Step forward and keeping your leg straight, kick your right leg out and up to waist level. Extend your opposite arm at the same time, as if to touch your foot. Release and switch sides. Do 10 reps on each leg.


4. Monster Walk

Monster Walk - Dynamic Stretching
Activates glute medius

To Do: Using a resistance band across your thighs, side step into a half squat and come back to the starting position. Do 8 to 10 reps on each side.


5. Runners Touch

Runners Touch - Dynamic Stretching
Activates core and warms up hamstrings and glutes

To Do: Balance on one foot and hinge forward, extending your other leg back. Point your arms to the ground. Return to standing. Do 10 reps, and then repeat on the opposite leg.


6. Hamstring Flow

Hamstring Flow - Dynamic Stretching
Warms up hamstrings, activates glutes and quads

To Do: Straighten one leg in front of you as you create scooping motion with the opposite arm and move into a half squat with your back leg. Return to standing. Do 10 reps each leg, alternating each time.



A visit with our Registered Massage Therapists will help take care of post-workout soreness you may feel.

Rebalance Toronto

Rebalance Sports Medicine is a multidisciplinary clinic in downtown Toronto offering physiotherapy, chiropractic, registered massage therapy, sports medicine, naturopathy, Pilates and more.

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Yonge & AdelaideRebalance Clinic Yonge Adelaide
110 Yonge Street Suite 905
Toronto, ON M5C 1T4
T: (416) 777-9999
E: [email protected]
University & KingRebalance Clinic University King
155 University Avenue Suite 303
Toronto, ON M5H 3B7
T: (416) 306-1111
E: [email protected]

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