Jumping jacks never seem to go out of style. You did them at school and you keep remembering them at home HIIT session in the gym. The truth is that there is a reason. This classic calisthenic movement works all muscles, from toes to head, increases heart rate and blood flow, and loosens joints and ligaments.
But despite being a simple exercise that requires no material, jumping jacks involve many muscles and joints, so it can be a very advanced movement. That is why it is common to see that many suffer when they jump.
Here we show you the six most common problems that could be interfering with the exercise.
Hip flexors are tight
Tension on any joint or muscle can make jumping jacks uncomfortable or limit your range of motion. And your hips are no exception.
If you spend a lot of time sitting at a desk, chances are that when your hips are inactive and restricted to a flexed position, the hip flexors shorten . The result is limited hip mobility and tension that can make movements like jumping jacks difficult.
Before doing any high-impact exercise, be sure to stretch and prepare your body. In other words, keep your hips active and loose before doing jumping jacks. We show you some exercises that you should introduce to alleviate the discomfort.
Pigeon pose
- Start in downward facing dog, balancing on your hands and feet with your hips in the air. You should make a triangle or a V.
- Slowly bend your left knee and bring your leg forward, gently placing your knee behind your left wrist.
- Slide your right hip back as far as possible and lift your toes, pressing on the top of your right foot.
- Make sure your left knee is positioned outside your hips. Keep your hips square to the front. Ideally, your left shin should be parallel to the top edge of your mat (if you are using it). Or perpendicular to your torso.
- If you have enough flexibility, walk with your hands forward, cross your arms and rest your head on them.
- Hold this pose for 10 breaths, then repeat with the opposite leg.
Runner's stride
- Start by standing up, then take a big step forward.
- Bend your front knee to 90 degrees, keeping your knee over your front ankle and keeping your back leg straight (or you can bend your knee slightly).
- Support yourself by placing each hand on either side of your front foot. If necessary, drop your back knee to the ground.
- Hold this position for 15 to 30 seconds (or longer if desired) before doing the same on the other side.
Sumo squat
- Stand with your feet wider than hip-width apart, rotating your toes 45 degrees.
- Keep an upright torso as you bend your knees and lower into a deep squat.
- Once your thighs are parallel to the ground, push through your heels to stand up.
Calf muscles are tight
If you go from a sedentary lifestyle to practicing endurance sports without stretching, it is normal that you notice pressure in the calves. But if the stiffness of your calves interferes with your ability to perform jumps and other exercises, we have the solution.
Your calves are like leg springs, they are the propulsion muscles, and if your calves are tight, you will feel an uncomfortable pulling sensation while you exercise. To avoid this, work on lengthening those muscles using specific stretches or working with the Foam Roller before and after your workout.
Seated Band Calf Stretch
- Sit on the edge of a chair with your feet on the floor and your knees bent 90 degrees. Wrap a resistance band around the ball of one foot so that your leg is straight in front of you.
- Flex your foot so your toes are closer to your torso, keeping tension on the band.
- Then point your toe, pressing against the resistance of the band.
- Repeat this sequence of aiming and bending for 3 sets of 15-30 seconds on each leg.
Standing Calf Stretch
- Stand facing a wall with your feet staggered and your palms on the wall at shoulder height.
- Keeping the heel of your back leg planted, bend your front knee and slowly lean toward the wall.
- Now bend your back knee a little. This will shift the focus of the stretch to the soleus muscle (one of the two muscles that make up the calves).
- Then return to a flat heel and a straight knee.
- Continue this stretch for 60 seconds, changing the angle of your back foot from straight to slightly turned to slightly turned every 10 seconds or so.
Massage with Foam Roller
- Sit on the floor and support one calf on a foam roller.
- Bend your toes towards your chin and then point them.
- You should feel some pressure on your calf or tendon as you go through the movement.
- Repeat for 60 seconds on each side to release the tight calf muscles.
Your pelvic floor muscles are weak
If you feel the urge to urinate every time you jump, it is a clear sign that your pelvic floor muscles may be weak. This muscle group consists of muscles located in the pelvis that extend from the pubic bone to the tailbone. They are responsible for supporting the weight of your organs and play an important role in bladder control and sexual function.
You should consider it as an extension of your core. Without proper core engagement, you run the risk of injury in any exercise. But if your pelvic floor muscles are weak, you may have a hard time activating them properly during workouts.
When you have pain, pricking, discomfort, or spasms in the pelvic floor while jumping, listen to your body; You may not be ready for this type of high impact movement.
Make an appointment with a pelvic floor physical therapist who can help you slowly strengthen these muscles (or teach you how to lengthen and relax them) to avoid permanent or long-term side effects.
You need to work your balance
If you feel unsteady when doing jumps, it is a clear sign that you need to improve your balance to do high impact exercises. Without the proper balance, you risk falling and injuring yourself. If you feel unsteady on your feet, your core could be the culprit. Balance comes from your core, so without a proper warm-up, you may feel like you're off balance during your workout.
Try to activate your core before doing jumps. Start with movements like a bird dog, that force you to engage your core and focus on balance.
Bird dog
- In a tabletop position, keep your hands directly below your shoulders and your knees no wider than your hips. Your spine must be neutral.
- As you exhale, extend your right arm forward. At the same time, kick your left leg back.
- Keep your hips and shoulders firm without arching or rounding your back or tilting or twisting your hips.
- Bring your arm and leg back to the starting position.
- Switch sides, stretch your left arm forward, and kick your right leg back.
- Return to table position to complete one rep.
If you're still worried about balance, don't be afraid to slow down the movement and tweak it.
Your knees can't take the impact
Any high-impact exercise can be tough on aching knees or joints. But if jumping jacks cause too much pain in your knees, don't force yourself into the movement. This discomfort could be a sign of an underlying problem, such as an overuse injury, a muscle imbalance, or a medical condition such as arthritis.
If it hurts, slow down and adjust your posture. We tend to avoid modifications because they feel like they are not getting "good exercise," but you really have to make your body feel good, not cause pain.
Low Impact Jumping Jacks
- Stand with your feet shoulder-width apart.
- Move your right foot to the side and swing both arms overhead. Keep the weight on your left leg during the movement.
- As you step back with your right foot, lower your arms to your sides.
- Repeat on the opposite side, tapping your left foot as you raise your arms above your head, to complete one rep.
Stretching figure 4
- Lie on your back with your left ankle crossed over your right quadriceps with your knee bent.
- Hold the back of your right leg and gently bring it toward your chest.
- When you feel a comfortable stretch, hold the position.
- Do 12 reps, then switch sides.
