Разминка при спортивной пубалгии

Living with athletic pubalgia (sports hernia) can make warming up feel complicated. Matt shares the routine he developed with a physical therapist to prepare for movement, whether he's starting his day or heading to the gym. The video separates his daily morning mobility routine from his more active pre-workout warm-up. The morning series includes cat-cow, side-body stretches, hip circles, child's pose, downward dog, and gentle back extensions. Before harder activity, he adds dynamic hamstring and quad movements, lunges with reaches and twists, high knees, skips, and Copenhagen holds. Matt emphasizes keeping movements controlled and avoiding aggressive end-range stretching. He also recommends doing each movement on both sides. If you're managing athletic pubalgia, work within your comfort level and consult a qualified healthcare professional about what's appropriate for you. 0:00 Athletic pubalgia warm-up overview 1:10 Morning mobility routine 1:34 Cat-cow and side-body stretches 2:30 Hip circles and child's pose 4:12 Downward dog and back extensions 6:51 Pre-workout warm-up 7:07 Dynamic leg stretches 8:03 Lunges, reaches, and twists 9:01 High knees and skips 9:42 Copenhagen holds #AthleticPubalgia #WarmUpRoutine #SportsHernia #FitnessWarmUp