If you’ve signed up to tackle 3,249 push-ups with us as part of the push for better mental health this June, prepping your body beforehand is a great move. Research shows that an adequate warm-up has the potential to boost performance and prevent injury. So, scroll on for four user friendly warm-up exercises to try before you push.
Exercise 1: Prime the mind.
It's important to prime our minds and enter a mental space before challenging ourselves physically. We can do this by taking a quiet moment to ourselves. You may even want to close your eyes. Ask yourself, how am I feeling today, how is my energy?
Aim to:
- Spend 1-2 focused minutes with some deep breathing added in.
Exercise 2: Broomstick Dislocations
This isn’t as bad as it sounds. The Broomstick Dislocation Exercise uses a broomstick (or anything similar) and involves warming up the muscles and ligaments in and around your shoulders.
Instructions:
Grab a nice wide grip on your broomstick or whatever tool you’re using (as you improve & progress you can bring your grip gradually inwards) and bring your arms above you to create a letter “Y” shape above your head.
From there, gently push your arms up, then nice and controlled back behind you, until you feel a stretch across your chest and your arm pits. Slowly come back to your starting point (above your head). Feel the stretch and never strain, rather work with your body and go nice and slowly backwards and forwards. It offers a great all-round shoulder mobility warm-up, making it the perfect choice to prime your body for push-ups.
Follow this video demonstration for a closer look.
Aim to do:
- 1-3 sets of 10-15 reps with slow and controlled technique.
- Feel that mild stretch through your shoulder and chest region.
- Avoid over-pushing and work with your body’s signals.
Exercise 3: Arm Circles
Arm circles are known for their convenience and accessibility, making them a great choice as a warm-up.
Instructions:
Gently lift your arms up and out to the sides of your body and in line with your shoulders. Then bring your arms forward and around creating nice controlled little circles. Think smooth and rhythmic. Gradually increase the size of your circles. Then execute the same going in a backwards direction too. Be sure to keep your arms straight and strong, never straining your shoulders or causing pain. Start small with your circular motion and then gradually build up to a bigger circle. Try to engage in both forward and backward directions.
Watch the video demonstration for a closer look.
Aim to do:
- 1-3 sets of 10-15 reps in both directions.
- Be mindful of your breathing and avoid holding your breath.
- This exercise can be done daily, for overall shoulder mobility.
Exercise 4: Shoulder Taps
This exercise is ideal for firing up the core muscles and activating the shoulder region. It can also be completed on the knees, making it accessible and achievable for all levels of strength.
Instructions:
Get into a push-up position that is comfortable for you, either on toes or knees, with your hands placed under your shoulders. From there, be sure to maintain a neutral spine, hips and pelvis and avoid dipping or arching into your back. Then with control, alternately touch the opposing shoulder with the opposite hand, while maintaining a plank position.
Think balanced body weight and controlled shoulder taps. Engage your core to keep your hips steady. Tip: imagine you have a glass of water on your back and you want to avoid spilling any!
Check out this video demonstration for a closer look.
Aim to do:
- 1-3 sets of 10-20 shoulder tap reps on both sides.
- Alternatively, you may want to do 2-3 sets of 30-60 seconds, engaging in as many quality reps as your body allows.
- Do alternate taps each time.
- Take 30-90 seconds rest between each set.
- Be mindful of your breathing and avoid holding your breath.
Please remember, you are you, and have your own unique starting point and journey. Be kind to yourself and avoid comparison.
All the best in The Push Up Challenge!
Check out our full Training Guide for The Push-Up Challenge on our Handy Resources page.
Please note, it’s always best to connect with a registered, accredited exercise professional in person, if you are new to exercise or require support. This content should not be used as a substitute for direct medical advice from your doctor or other qualified clinicians.
