Cold Weather Stretch: What You Need To Know
As the seasons start to change, our bodies will need a little more TLC and warming up before jumping on the pole. During the summer, the weather is hot, our blood is flowing, we are outside in the sun, we are moving more and we are sweating more which means we can probably bust out a 8-10 minute warm up and be good to go before poling.
During the winter months, we are less likely to be outside for hours, we are bundled up and a bit more frigid with our bodies to not let the cold in. It might take a little longer than 10 minutes for our body to feel warm enough to jump on a freezing cold metal pole…not to mention doing it half naked! Here are a few stretching tips as we move into winter!
Foam Rollers!
Using tools like a foam roller for a few minutes or a small tennis ball to roll out the bottom of your feet and some achy spots will help your muscles slowly start to wake up and alert them that they are about to be put to use.
Dynamic stretching in the warm up
Dynamic stretches are those that move your body through full range of motion. This movement promotes blood flow and prepares your muscles, ligaments and tendons for the activity ahead. Hip circles, shoulder circles, torso twisting, leg swings, walking lunges; basically anything big movements! - The larger the muscle, the longer it will take to get blood flow to it and to get warm enough to pole so you want to be sure you are moving your entire body!
Check out this warm up from Galen Hooks below for some inspo!
Start at the center and work your way out
Think of it like this, doing ankle and wrist circles are not going to raise your heart rate BUT cat cow and or squats will break a little sweat. By working this way, you are able to warm up your core and gradually increase your heart rate which is a great way to generate heat in your body. Once your core is warm, you can start moving outward towards the limbs and joints for a more thorough warm-up.
Warm up in layers!
We all love the itty bitty pole bottoms but during warm up in the winter, keeping on your leggings or sweatpants and socks could be extremely beneficial in helping you raise your body temperature.
Take your time
We all know not doing a proper warm up can put you at risk for injuries. Spending 5 extra minutes on your warm up can help your body adjust to the colder weather and make it easier to perform. So, don't rush through your warm up just because it's colder outside. Take your time and pay attention to your body. If you feel like you need more stretching or dynamic movements to get your blood flowing, take a few extra minutes to do so. It's better to spend a little more time on your warm up than to risk getting an injury!
Remember that everyone's body is different, and what works for one person may not work for another. So, listen to your body and adjust your warm-up routine accordingly.