Barre Warm Up routine to avoid that post-barre class muscle burn. You know that feeling… the one where you more or less waddle out of barre class. Try this barre warm up routine to avoid delayed muscle soreness onset after your next barre class.
Barre Warm Up Routine:
Standing Side Bend
Stand with your feet together and your arms overhead with your palms together. Lean to the left and right, taking the time to feel your sides open up.
Standing Forward Bend
Clasp your hands together behind your back, hinge forward at the hips, let your head hang, and bring your arms overhead. Let your shoulders and back stretch and open up before moving forward.
Stand with your feet placed 3-4 feet apart, and hinge your torso forward at the hips. “Roll” your spine down and rest your hands on the floor, letting your neck & head relax.
Wide Legged Forward Bend Twist
Bring one arm upwards and look up at it, feeling your spine twist and open. Switch arms and repeat.
Bend your knees and lower your buttocks to the ground. Center yourself in this wide squat. Press your knees out and feel your hip flexors open.
Step one foot forward and sink into a high lunge, making sure that your front knee does not protrude over your toes. Reach overhead, and find your balance. If you are comfortable, try and lean back, opening your chest and curving your back.
From a high lunge, sink your back leg down until your knee rests on the floor.
Lay on your stomach and place your hands flat on the floor beneath your shoulders. Slowly press up with your arms, straightening them only to the a point that is still comfortable for your back. Take care to keep your hips on the ground, and your shoulders away from your ears.
Starting from a high plank, shift your weight to one arm, and rotate your body to the side. Engage your core and lift your hips upwards, and extend your free arm overhead. Feel the stretch throughout your side and ribs, while pressing your supporting shoulder downward.
Sit with your legs straight out in front of you. Slowly bend your knees and pull your feet in towards your body, with your heels together. Be conscious of your back posture while doing this (no hunching). To open your adductors even more, lean forward and walk your hands as far forward as possible.