by Len Di Gregorio

Created on: June 27, 2008

Make no mistake about it - I have a great dislike for any type of warm-up, stretching program, pre-game ritual, etc. I just want to perform the activity, or play the game, immediately, without the foreplay. Like any individual who requires motivation to begin or maintain an exercise program, I require that same motivation for warm-up or stretching regimens. However, age and overuse injuries, coupled with being "older and wiser," have made me re-think this philosophy.

A popular trend in the sport and exercise world, in recent years, is to strengthen your core that complicated, often underrated and misunderstood mid-section of the body, where the hips, pelvis, abdomen, groin, gluteus maximus and upper thigh muscles (hamstrings and quadriceps) all come together, creating overall stability to perform most physical activities, from simply sitting down, to running a marathon.

My chiropractor had introduced me to core strengthening, when I was seeking advice for pain in my groin area. Specifically, he recommended a book (and now a series of books) from Mark Verstegen, a professional sports trainer, who specializes in core training and physical fitness. The initial part of his complete and thorough (and actually relatively enjoyable) fitness plan, are a series of stretches called "Movement Prep." These stretches, which utilize various muscle groups throughout the body, are explained in simple and easy to understand terms, including pictures for each exercise. More information can be found on his web site and available videos, but what is included in Part 2 of his first book, Core Performance, is all that was necessary for me to begin a bona fide warm-up plan, for the extracurricular activities I enjoy most running, cycling and walking.

These 10 exercises, which require no equipment whatsoever, will take about 10 minutes, once you become acquainted with the program and accustomed to including them before every walk, jog, run, swim, bike ride, weight training session, or any team oriented sports activity. And these core stretches would even be beneficial before spending a Saturday afternoon working in the back yard.

The specific exercises outlined can be performed by any individual in good health, and will increase flexibility, mobility, strength and stamina, while raising core temperature. The theory behind Movement Prep, is to stretch the muscles and use these muscles simultaneously, as opposed to stretching the muscles, only to have the muscles regress to their initial position, thus preventing their elongation and elasticity, leaving them prone to injury.

According to Verstegen, most of the athletes he consults for the first time have at least one muscle group that isn't functioning properly, and in many cases, not at all. Unfortunately, this will ultimately lead to injury, as other muscle groups must compensate for these areas of the body that aren't doing their job, so to speak.

Movement Prep has proven to be a successful and highly regarded warm-up program (as its name suggests), one that I will routinely incorporate before most of my workouts. If you are under the inclination, as I once was, that these exercises tend to be dull and non-essential, please consider the alternative, before abandoning any such activity.

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