[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2020\/04\/at-home-warmups\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2020\/04\/at-home-warmups\/","headline":"Stay Active at Home With Warmups From Sports Performance","name":"Stay Active at Home With Warmups From Sports Performance","description":"Have you mastered active stretches from our \u201cStay Active at Home\u201d series? If so, you\u2019re ready for dynamic warmups. These keep you moving while preparing your body to perform at its best during whatever sport or activity you plan to partake in following your warmup. These warmups require no equipment and only a few feet […]","datePublished":"2020-04-08","dateModified":"2020-07-15","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/services\/sports-medicine-regions","name":"Sports Medicine","url":"https:\/\/www.upmc.com\/services\/sports-medicine-regions","sameAs":"https:\/\/share-dev.upmc.com\/sports-medicine\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2020\/04\/iStock-1129449588.jpg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2020\/04\/iStock-1129449588.jpg","height":327,"width":754},"url":"https:\/\/share-dev.upmc.com\/2020\/04\/at-home-warmups\/","about":["COVID-19","Health Topics A-Z","Sports Medicine"],"wordCount":529,"keywords":["COVID-19"],"articleBody":"Have you mastered active stretches from our \u201cStay Active at Home\u201d series? If so, you\u2019re ready for dynamic warmups. These keep you moving while preparing your body to perform at its best during whatever sport or activity you plan to partake in following your warmup. These warmups require no equipment and only a few feet of floor space, making them the perfect at-home routine. To see our very own Ron DeAngelo, MEd, CSCS, director of sports performance, perform his dynamic warmups, check out the videos on this page.\u00a0Dynamic WarmupsAnkle CradleStand tall, lift your right leg, grab your ankle with both hands, and pull it up to your opposite hip. Hold for as long as it feels comfortable. This stretches your outer hip, your piriformis, and your glute. Repeat with your left leg.function load_upmc_video_1_9z5pfsnv(obj,autoplay){window[\"autoplay_1_9z5pfsnv\"]=autoplay;let $this=$(obj),el=document.createElement(\"script\");$this.removeAttr(\"onmouseover\").removeAttr(\"onclick\").html(\"\");el.src=\"https:\/\/cdnapisec.kaltura.com\/p\/5687602\/embedPlaykitJs\/uiconf_id\/53926702\";document.body.appendChild(el);var waiting_1_9z5pfsnv=setInterval(function(){if(window[\"KalturaPlayer\"] !== undefined){clearInterval(waiting_1_9z5pfsnv);try{let kalturaPlayer=KalturaPlayer.setup({targetId:\"kaltura-video_1_9z5pfsnv_6a0db1ffec39f\",provider:{partnerId:\"5687602\",uiConfId:\"53926702\"},playback:{autoplay:autoplay_1_9z5pfsnv}});kalturaPlayer.loadMedia({entryId:\"1_9z5pfsnv\"});}catch(e){console.error(e);}document.getElementById(\"kaltura-video_1_9z5pfsnv_6a0db1ffec39f\").dispatchEvent(new CustomEvent(\"videoLoad\",{bubbles:true,detail:{\"selector\":\"kaltura-video_1_9z5pfsnv_6a0db1ffec39f\",\"account_id\":\"5687602\",\"player_id\":\"53926702\",\"video_id\":\"1_9z5pfsnv\",\"autoplay\":\"autoplay_1_9z5pfsnv\"}}));}},10);}Inch WormKeep your arms and legs as straight as you can while you drop your hands to your feet and begin to walk them away from your feet. Once your body is parallel to the ground, drop your hips to the ground to engage your hip flexors. Then, point your hips up and back, and walk your feet (with legs straight) to your hands to stretch out your hamstrings and calf muscles. Stand tall, and then repeat.function load_upmc_video_1_vxzp779h(obj,autoplay){window[\"autoplay_1_vxzp779h\"]=autoplay;let $this=$(obj),el=document.createElement(\"script\");$this.removeAttr(\"onmouseover\").removeAttr(\"onclick\").html(\"\");el.src=\"https:\/\/cdnapisec.kaltura.com\/p\/5687602\/embedPlaykitJs\/uiconf_id\/53926702\";document.body.appendChild(el);var waiting_1_vxzp779h=setInterval(function(){if(window[\"KalturaPlayer\"] !== undefined){clearInterval(waiting_1_vxzp779h);try{let kalturaPlayer=KalturaPlayer.setup({targetId:\"kaltura-video_1_vxzp779h_6a0db20013c86\",provider:{partnerId:\"5687602\",uiConfId:\"53926702\"},playback:{autoplay:autoplay_1_vxzp779h}});kalturaPlayer.loadMedia({entryId:\"1_vxzp779h\"});}catch(e){console.error(e);}document.getElementById(\"kaltura-video_1_vxzp779h_6a0db20013c86\").dispatchEvent(new CustomEvent(\"videoLoad\",{bubbles:true,detail:{\"selector\":\"kaltura-video_1_vxzp779h_6a0db20013c86\",\"account_id\":\"5687602\",\"player_id\":\"53926702\",\"video_id\":\"1_vxzp779h\",\"autoplay\":\"autoplay_1_vxzp779h\"}}));}},10);}Quad ReachStand tall, kick your right foot up behind you and grab it with your right hand, lift your left arm above your head, and reach (you should go up on the toes of your grounded foot). Be sure to keep your knee aligned with your hip. Let go of your right foot and repeat with the opposite side. function load_upmc_video_1_0k95mgh0(obj,autoplay){window[\"autoplay_1_0k95mgh0\"]=autoplay;let $this=$(obj),el=document.createElement(\"script\");$this.removeAttr(\"onmouseover\").removeAttr(\"onclick\").html(\"\");el.src=\"https:\/\/cdnapisec.kaltura.com\/p\/5687602\/embedPlaykitJs\/uiconf_id\/53926702\";document.body.appendChild(el);var waiting_1_0k95mgh0=setInterval(function(){if(window[\"KalturaPlayer\"] !== undefined){clearInterval(waiting_1_0k95mgh0);try{let kalturaPlayer=KalturaPlayer.setup({targetId:\"kaltura-video_1_0k95mgh0_6a0db20019299\",provider:{partnerId:\"5687602\",uiConfId:\"53926702\"},playback:{autoplay:autoplay_1_0k95mgh0}});kalturaPlayer.loadMedia({entryId:\"1_0k95mgh0\"});}catch(e){console.error(e);}document.getElementById(\"kaltura-video_1_0k95mgh0_6a0db20019299\").dispatchEvent(new CustomEvent(\"videoLoad\",{bubbles:true,detail:{\"selector\":\"kaltura-video_1_0k95mgh0_6a0db20019299\",\"account_id\":\"5687602\",\"player_id\":\"53926702\",\"video_id\":\"1_0k95mgh0\",\"autoplay\":\"autoplay_1_0k95mgh0\"}}));}},10);}Side LungeStep into a side lunge to your right, whisking your arms above your head. Then lean into your left leg, moving your arms around to that side. Keep your hips low as you go through this stretch. Stand up and repeat by stepping into a side lunge to your left. Keep reaching to the sky and moving your arms fluidly to engage your spine while you lunge.function load_upmc_video_1_y3vt3011(obj,autoplay){window[\"autoplay_1_y3vt3011\"]=autoplay;let $this=$(obj),el=document.createElement(\"script\");$this.removeAttr(\"onmouseover\").removeAttr(\"onclick\").html(\"\");el.src=\"https:\/\/cdnapisec.kaltura.com\/p\/5687602\/embedPlaykitJs\/uiconf_id\/53926702\";document.body.appendChild(el);var waiting_1_y3vt3011=setInterval(function(){if(window[\"KalturaPlayer\"] !== undefined){clearInterval(waiting_1_y3vt3011);try{let kalturaPlayer=KalturaPlayer.setup({targetId:\"kaltura-video_1_y3vt3011_6a0db2002340e\",provider:{partnerId:\"5687602\",uiConfId:\"53926702\"},playback:{autoplay:autoplay_1_y3vt3011}});kalturaPlayer.loadMedia({entryId:\"1_y3vt3011\"});}catch(e){console.error(e);}document.getElementById(\"kaltura-video_1_y3vt3011_6a0db2002340e\").dispatchEvent(new CustomEvent(\"videoLoad\",{bubbles:true,detail:{\"selector\":\"kaltura-video_1_y3vt3011_6a0db2002340e\",\"account_id\":\"5687602\",\"player_id\":\"53926702\",\"video_id\":\"1_y3vt3011\",\"autoplay\":\"autoplay_1_y3vt3011\"}}));}},10);}3-Way Spider LungeBegin with a big front lunge with your right leg to engage your hip adductor and groin. You should be low enough that your right shoulder is inside of your right knee. Move from there into a straight leg hamstring stretch with your fingers on the ground. Then, drop your back knee down (not all the way to the ground), stretching your hip flexor as you open up your chest. Hands can rest on your front knee during the third phase. Stand up and repeat, starting with a big front lunge with your left leg.function load_upmc_video_1_5s3jgwo0(obj,autoplay){window[\"autoplay_1_5s3jgwo0\"]=autoplay;let $this=$(obj),el=document.createElement(\"script\");$this.removeAttr(\"onmouseover\").removeAttr(\"onclick\").html(\"\");el.src=\"https:\/\/cdnapisec.kaltura.com\/p\/5687602\/embedPlaykitJs\/uiconf_id\/53926702\";document.body.appendChild(el);var waiting_1_5s3jgwo0=setInterval(function(){if(window[\"KalturaPlayer\"] !== undefined){clearInterval(waiting_1_5s3jgwo0);try{let kalturaPlayer=KalturaPlayer.setup({targetId:\"kaltura-video_1_5s3jgwo0_6a0db2002ffe4\",provider:{partnerId:\"5687602\",uiConfId:\"53926702\"},playback:{autoplay:autoplay_1_5s3jgwo0}});kalturaPlayer.loadMedia({entryId:\"1_5s3jgwo0\"});}catch(e){console.error(e);}document.getElementById(\"kaltura-video_1_5s3jgwo0_6a0db2002ffe4\").dispatchEvent(new CustomEvent(\"videoLoad\",{bubbles:true,detail:{\"selector\":\"kaltura-video_1_5s3jgwo0_6a0db2002ffe4\",\"account_id\":\"5687602\",\"player_id\":\"53926702\",\"video_id\":\"1_5s3jgwo0\",\"autoplay\":\"autoplay_1_5s3jgwo0\"}}));}},10);}Toe PullsStand tall, step one foot out in front of you landing on your heel, then bend and pull your toe back until you feel a stretch. Repeat with your other leg. This stretches your hamstrings and calf muscles.function load_upmc_video_1_kjqa9u6u(obj,autoplay){window[\"autoplay_1_kjqa9u6u\"]=autoplay;let $this=$(obj),el=document.createElement(\"script\");$this.removeAttr(\"onmouseover\").removeAttr(\"onclick\").html(\"\");el.src=\"https:\/\/cdnapisec.kaltura.com\/p\/5687602\/embedPlaykitJs\/uiconf_id\/53926702\";document.body.appendChild(el);var waiting_1_kjqa9u6u=setInterval(function(){if(window[\"KalturaPlayer\"] !== undefined){clearInterval(waiting_1_kjqa9u6u);try{let kalturaPlayer=KalturaPlayer.setup({targetId:\"kaltura-video_1_kjqa9u6u_6a0db2004cafa\",provider:{partnerId:\"5687602\",uiConfId:\"53926702\"},playback:{autoplay:autoplay_1_kjqa9u6u}});kalturaPlayer.loadMedia({entryId:\"1_kjqa9u6u\"});}catch(e){console.error(e);}document.getElementById(\"kaltura-video_1_kjqa9u6u_6a0db2004cafa\").dispatchEvent(new CustomEvent(\"videoLoad\",{bubbles:true,detail:{\"selector\":\"kaltura-video_1_kjqa9u6u_6a0db2004cafa\",\"account_id\":\"5687602\",\"player_id\":\"53926702\",\"video_id\":\"1_kjqa9u6u\",\"autoplay\":\"autoplay_1_kjqa9u6u\"}}));}},10);}Click here to view\u00a0Stay Active at Home with Stretches from Sports Performance.\u00a0Click here to view\u00a0Stay Active at Home with Exercises from Sports Performance.To schedule an appointment with Sports Performance at UPMC Sports Medicine, please call 1-855-93-SPORT (77678). For more information, visit UPMCSportsMedicine.com."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2020","item":"https:\/\/share-dev.upmc.com\/2020\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"04","item":"https:\/\/share-dev.upmc.com\/2020\/\/04\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"Stay Active at Home With Warmups From Sports Performance","item":"https:\/\/share-dev.upmc.com\/2020\/04\/at-home-warmups\/#breadcrumbitem"}]}]