In this video, you will learn how to warm up your back to avoid straining yourself when power walking.
For more warm up exercises, take a look at the other tutorials in our series of power walking videos.
Warming up properly is essential to avoid injuring yourself or straining your body when exercising. Watch this short tutorial to learn some simple back warm ups to include in your power walking sessions!
Voice-over: Will Davies
Warming Up Your Back
In this video you will learn a simple exercise to warm up your back. The exercise will warm up your lumbar region, and will help prevent stiffness during your walk.
The warm up is done in two stages: the positioning, and the movement.
Let's begin with the positioning.
Stand up straight with your feet parallel a shoulder-width apart.
Bend your knees slightly to stabilize yourself. Make sure you are standing firm and well supported.
Contract your abdominal muscles to strengthen your lumbar region.
Put your hands on your pelvis to make sure it does not pivot.
Next, the movement.
Make circles as large as you can with your torso, rotating from your hips.
Do this slowly and according to your flexibility.
The important thing is to keep your back straight throughout the exercise.
Rotate 10 times or so one way, then do the same in the other direction.
Once you've finished the exercise, stand back upright and relax!
Repeat the exercise two or three times. Take your time and don't strain yourself. Have a good warm up!