Warm-Up Exercises for an Individual with Space Limitations.
Warm-up exercises prepare the musculoskeletal and cardiovascular systems for intense physical exercises. Exercises such as jumping jacks, trunk rotations and squats can be done on the spot, making them the perfect warm-up exercises for individuals with limited space. These exercises also incorporate cardio and static stretches. They also increase blood flow in the body, flexibility of muscles and overall functional mobility.
Jumping jacks are good cardio warm-up exercises that exercise the whole body as they require full-body movement. Jumping jacks utilize all the muscles in the lower body. Therefore, one exercises their hamstrings, quads, calves, and glutes. This exercise also uses the upper body. One exercises their arms, shoulders, chest, and abs. To increase the effectiveness of this exercise, one can introduce varying strengths of resistance bands. One should do this exercise for 10 minutes at intervals of one minute.
Trunk rotations are also great exercises for individuals with limited space. This exercise is performed by lying on one’s back on an exercise mat, bending, and rotating one’s knees from side to side. This exercise helps stretch the lower back, the abs, and obliques. The exercise also helps to strengthen the trunk muscles. When rotating the knees from side to side, one should hold that position for 3 to 5 seconds. This exercise can be done for five minutes while taking breaks of 30 seconds.
Lastly, an individual with limited space can perform squats. This exercise works the lower body and targets the glutes, hamstrings, and quads. To increase effort and efficiency, one can use varying strengths of resistant bands. If an individual has a hard time doing full squats, one can perform half squats by going down halfway. One should do three sets of 15 repetitions with a one-minute break between each set. Performing this exercise will take 5 minutes.