In this video, you will learn some warm-up exercises to stretch your pelvis and prevent injuring yourself when power walking.
Warming up is an essential part of any exercise routine. Discover more exercises in the rest of our Power Walking series for a full body stretch.
Power walking is a sport that uses your whole body, so it's important that you warm thoroughly before setting out. Learn how to warm up your pelvis and abdominal area with this short tutorial.
Voice-over: Will Davies
Warming up your pelvis
In this video, you will learn a very simple exercise for pelvic warm-ups, specifically targeting the lumbar and abdominal muscles. This exercise improves mobility in the pelvis, and prevents the stiffening that comes from hip movement while power walking.
This exercise is done in two stages: positioning and movement.
Stand up with your feet parallel a shoulder-width apart.
Bend your knees slightly to stabilize yourself. You should be standing firmly and well supported.
Place your hands just above your pelvis, on either side of the abdominal muscles. This will ensure that your torso does not move during the exercise.
Secondly, the movement.
Form small circles with your pelvis, 10 in one direction, then 10 in the other.
It's important you rotate your pelvis without moving your torso.
It may help to practice this movement at home, in front of a mirror, to master it completely.
Once you've finished the exercise, stand back upright and relax your body!
Repeat the exercise 2 or 3 times, taking your time, and without straining yourself. Have a good warm-up!