Hip Flexion, Extension Mobility Video + 20 minute Warm Up Rule

Before watching this week's video, check out some of these images from the FIFA World Cup to see why flexion and extension flexibility of the hip is so important for football!


Use these 2 Hip Mobility Exercises below as part of your dynamic warm up routine for football/ soccer/ or any sport that involves running


The 20 Minute Rule for Warm Ups


At HealthOut, our rule is to never do high intensity activity before the 20 minute mark, and we think that should be your rule as well.  The list of reasons for performing an adequate warm up are too long to list - every system responsible for movement becomes more optimized, including your heart, blood vessels, nerves, muscles, connective tissues, and even your liver and other tissues responsible for how you metabolize energy become more optimized after a period of time. 

If you have every watched pro cycling, you may have noticed that these athletes will ride the bike for long periods of time before they even compete - this is a perfect example of how warm ups are essential not just for injury prevention, but also performance.  The small muscles of the body that prevent injury are aerobic muscles - they get fitter and fitter as the workout progresses, just like when a tour de france rider sits on the bike for an hour before their competition.

Step into any gym, and observe - about 90% of participants are not warming up long enough. In my opinion, it is the most common mistake made in group fitness. 

Adopt the 20 minute rule for yourself, and see for yourself how much better (and safer) your workouts can be!

HealthOut is a Gym in Downtown Vancouver, BC, that offers group fitness and fitness classes focused on full body activity performed with proper form and technique so that you can be healthier and lead an awesome, more fulfilling life.  How good is that?

Dr. Ryan Oughtred, ND