Rocking stretches – Warm Up

After the general warm-up to rhythmic music (approx. 110-120BPM) with space-filling, three-dimensional exercise sequences with coordinative demands, exercises with springy, stretching, rhythmic elements, specifically aimed at the fascial spiral lines, are performed. The movement sequences are reminiscent of gymnastic exercises of the 60s.

These forms of exercise were replaced by functional gymnastics and rather static stretching exercises, which mainly propagated “safe, axis-oriented exercises” for fear of uncontrolled shear forces on the joints. The return to springy, rhythmic exercises is based on the fact that the target tissue – the fascia – is an elastic and therefore largely tear-resistant net. At the end of the achieved range of motion, small, controlled springy movements, so-called minibounces, are performed.

This activates all fiber parts of the already stretched muscle and the spiral structures of the fascial grid. The aim is to stimulate the supply of the connective tissue by increasing the flow velocity through the heat input via the movement. Through pressure and traction during the exercises, more collagen is produced via the fascial cells.

As a result, the grid-like structures of the connective tissue align themselves better, stability and elasticity increase. The elasticity of the fascial grid is responsible for how economical our energy consumption is during active exercise. Since the connective tissue is able to store kinetic kinetic energy through pre-tensioning and to release it again catapult-like during movement, the muscle work characterized by high energy consumption is supported and thus relieved.

In a trained person, therefore, the proportion of active muscle work decreases with a simultaneous increase in collagen suspension. An increase in performance during sports and energy-saving, economical everyday movements are therefore not exclusively caused by an increase in muscle strength. Especially in sports, the risk of injury can be reduced by springy, loosening, stretching exercises during warm-up (no static, long-lasting stretching before training).The use of the stored kinetic energy is particularly evident in the spring movement of the feet and legs.

Apart from the “initial contraction” of the muscles at the beginning of the movement, no more muscle activity can be measured in the further course of the movement. The further course of movement is performed by the passive structures, especially the Achilles tendon. Swing movements are defined as the increase in spring movement.

It is important that the swing movement is not carried out exclusively by means of gravity, but that the elastic energy at the reversal point is utilized. The spine and the knee and hip joints move along with the swinging movement of the arms. Jumps are a further increase of elastic movements.

They are only possible through a good coordination of muscle contraction and support of the passive tissues. Due to the high pressure and impact load on the spine, jumps are not always suitable as a form of training for orthopedic patients with previous damage. Starting position: Stand with legs straddled, right arm pulls over the head, left arm is hidden behind the back Exercise 1: lateral inclination of the upper body from a standing position to the left with soft springing from the end position, change of sides Exercise 2: in the starting position, additionally cross the right leg behind it, stretch to the left while rocking into the lateral inclination, change of sides Exercise 3: in the exercise, the lateral inclination with a forward inclination of the upper body in front of the body axis/or the back of the body with a forward inclination of the upper body in front of the body axis/or the back of the body with a forward inclination of the upper body in front of the body axis/or the back Starting with the cervical spine, slowly roll your back vertebra by vertebra, moving your fingertips towards the floor, then gently bounce up and down to reduce the distance between your fingers and the floor, towards the middle, to the right or left. Stretching the left footExercise: pull with the right hand in the direction of the left foot (with shortened leg muscles, bend the knee slightly), then stretch the right arm slightly springy upwards, lead it outwards, turn the head and upper body with it, the left arm is simultaneously stretched and led backwards behind the body axis: Stand in front of a stool with legs open to the hips, both hands laid flat on the stool Exercise: Bend one leg slightly, the other leg stretched, at the same time push the corresponding half of the pelvis towards the ceiling