> ## Content Index
> Fetch the complete content index at: https://www.smartseniordaily.com/llms.txt
> Use this file to discover other available public pages before exploring further.

# The One Warmup Move You're Probably Skipping (And Maybe Shouldn't Skip)
- URL: https://www.smartseniordaily.com/the-one-warmup-move-youre-probably-skipping-and-maybe-shouldnt-skip/
- Published: 2026-09-12T10:40:51.000Z
- Updated: 2026-09-12T11:14:10.000Z
- Description: A chiropractor & corrective exercise specialist offer an easier way to accomplish the same thing
- Author: Carolyn Ames
- Tags: Exercise, Wellness

The **American Medical Association** posted a quick video showing an exercise called the inchworm. It looks a little odd. But the AMA says it's one of the best full-body warmups you can do.

We agree it's worth knowing about. We also asked a few fitness and rehab experts what they thought. Their answers add some helpful notes the video doesn't cover.

## Watch the Video

## What the Inchworm Does

The move works your shoulders, chest, core, glutes, hamstrings, and calves, all in one exercise. That's a lot of muscle groups for one simple move.

Here's how the AMA says to do it:

1. Stand with your feet about hip-width apart.
2. Bend forward at the hips and put your hands on the floor. Keep a slight bend in your knees if your hamstrings feel tight.
3. Walk your hands forward, step by step, until your body is in a plank. Keep your core tight and your hips in a straight line.
4. Hold for a second.
5. Walk your hands back toward your feet.
6. Stand back up. Repeat 5 to 10 times.

## What the Experts Want You to Know

**It's harder than it looks.** [**Dr. Melanie Wintle**](https://www.movewellhealth.ca/?ref=smartseniordaily.com), a chiropractor and corrective exercise specialist who works with clients 50 and older, likes the move but has a warning. 

She says it takes good shoulder mobility, hip mobility, and core control to get down into the plank and back up smoothly. Not every older adult has all three yet.

If that's you, don't give up. Wintle suggests **two easier options** that still warm up your whole body:

- **Bird dog.** Get on your hands and knees, then extend one arm and the opposite leg at the same time. It builds core stability without stressing your lower back.
- **Standing march with an overhead reach.** March in place, lifting your knees while reaching the opposite arm overhead. It moves your hips, core, and shoulders together without ever getting down on the floor.

**Watch your wrists and shoulders.** [**Dwight W.,**](https://www.findyourfitnessinc.com/training-around-a-joint-that-hurts?ref=smartseniordaily.com)a certified personal trainer who has coached clients recovering from spine surgery and other serious injuries, says **the plank position puts a lot of weight on your wrists and shoulders**. 

If that bothers you, try doing the move against a wall or countertop instead of the floor, so your hands are higher and take less weight.

He also likes two simple moves to pair with your warmup:

- **Standing up from a chair without using your hands.** It's a move you already do every day, so it's worth training on purpose.
- **A farmer's walk.** Just carry something heavy in each hand and walk for a bit. It builds grip strength and posture.

**It supports independence.** **Adam Dobrez**, a certified personal trainer and post-rehab exercise specialist at [Red Fox Gym](https://www.redfoxgym.com/?ref=smartseniordaily.com), is a fan of the inchworm for a simple reason: **if you can do it, you can likely get up and down off the floor on your own.** That matters more as we age. 

He also recommends **deadlifts and squats**, since they train the same movements you use to pick something up off the floor or get out of a low chair.

## The Bottom Line

The inchworm is a great warmup if your body is ready for it. If getting down to the floor and back up feels like a struggle, try the bird dog or the standing march version first. Either way, a couple of minutes of movement before your workout goes a long way.