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Applied Movement Blog

What is "Movement Prep?"

Movement prep, is as the name describes, it prepares you for movement. It’s a series of dynamic and somewhat awkward looking movements that increase your core temperature, prepares your nervous system for activity and strengthens your body.
How it Works
Movement prep actually makes you stronger and fosters long-term flexibility gains. You elongate your muscles through a series of movements, that improves balance, mobility and stability. Think of it as a purposeful warm-up.
You can perform as many reps as you want in each movement, but I usually go with 5 to 10 repetitions of each exercise in my or my client’s movement prep routine. For some it will feel like a workout itself, but don’t worry your body will adapt to this stimulus and condition itself to the movements. When you’ve adapted you’ll feel warmed up and be better prepared for whatever follows, a workout, a game or just your everyday life activities.
Movement prep helps you both physically and mentally for the task at hand. It increases your heart rate, body temperature, and blood flow. A side benefit: Usually everyone, including division 1 and professional athletes, have at least one muscle group that’s suffering from amnesia. This creates muscle imbalances that causes the body to compensate, which inevitably leads to injury.
An example of this would be the little muscles of the hips, particularly the gluteus medius. If this muscles is not firing accordingly will lead to problems in the lower-back, knee, and groin. By incorporating movement prep, it helps to reawaken these non-functioning areas. These movements require no equipment, turn back on these areas that perhaps haven’t been used in awhile.
By strengthening muscles with Movement Prep, you help stabilize all the tiny muscles that surround your joints and help hold them together. This will improve your posture, performance and decrease potential for injury.
Wake um up, turn um on

Most people spend their time sitting on their butt (glutes), this causes the muscles opposite of them, hip flexors, to become tight/weak and go to sleep (turn-off). This relationship is known as reciprocal inhibition, which is the industry way of saying that when one muscle group activates, the other relaxes. 

Movement prep wakes these muscles up, plus not only for your workout. They’ll remain switched on for the rest of the day.

Beats Old School Stretching

Don’t get me wrong, I still use the traditional stretch-and-hold, or “static” stretching after a workout.But, a static stretching routine performed before a workout can decrease power output. The difference between traditional static stretching and movement prep is that static stretching is used to relax muscles. In movement prep, you’re going to contract your muscles and get them ready to produce dynamic force or movements such as running, jumping, throwing, swinging, etc. Movement prep also improves the mobility (freedom of motion) and flexibility of muscles. Using movement prep alone will make your body stronger, more stable, and increase speed and power output. I do it before every training session and so should you. Just use static stretching after your workout. 

*For a sample Movement Prep Routine, look on Applied Movement's Facebook Page and YouTube channel for a video with the routine. Good luck*


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