So a simple warm-up routine can prove very valuable. While a more exten- sive warm-up routine may be necessary as you get older, you’re never too young to benefit from even five minutes of ded- icated movement to prepare for activity.
years, the decline becomes more rapid and noticeable. These changes include everything from loss of muscle mass and flexibility to slower nerve conduction and impaired balance. A regular exercise program and a daily warm-up routine should be non-negotiables for staying active and injury-free with age. While ACL injuries and muscle strains can happen at any age, most peo- ple are surprised to learn that ages 30-40 are the prime range for rupturing ten- dons, often with no warning signs at all. This applies to Achilles tendon, patellar tendon, and rotator cuff tendon tears— all of which become far more common after age 30. And all require a long recov- ery time. Most require surgery. Osteoarthritis and degenerative meniscus tears are not just an issue for the elderly. These conditions can start to develop at any age, as early as your 20s and 30s, but are most common during middle age, and may lead to an eventual joint replacement.
• Hip activation with resistance band and gentle plyometrics (if tolerated)
If you don’t have five or 10 min- utes, you can break this into “move- ment snacks” throughout your shift, so your body remains ready for action even during periods of inactivity. TAKE CARE OF YOURSELF Your body is your most valuable asset. It could make or break your career in snow- sports and your future lifestyle. Make it a priority to start each day with a neuromuscular warm-up rou- tine that increases heart rate, activates stabilizing muscles, gradually loads ten- dons, stretches joints through full range of motion, primes the nervous system, and mimics movements in your sport or activity. All it takes is a few minutes of inten- tional movement will better prepare you to handle everything the mountain may throw your way.
A SIMPLE WARM-UP SEQUENCE
An effective neuromuscular warm- up doesn’t require a lot of time, space, or equipment. You can do this simple five-minute sequence just about any- where—at home, in the locker room, or out on the snow. Feel free to modify and expand to fit your needs and goals. • Bodyweight mini squats • Side-to-side lunging stretch • Reverse lunges with trunk rotations • Hip circles or leg swings • Ankle pumps or circles • Arm circles, shoulder stretches, and neck stretches • Single leg balance
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