Dynamic Warmup Exercises | How to do Carioca 3 Ways

Carioca warmups are designed to help open up the hips and warm up the lower back and lumbar region to reduce the risk of injury for athletes. Three versions will be looked at in the video.

The basic Carioca move consists of crossing over your feet as you move from side to side. You will want to focus on moving your hips, turning and swiveling them from left to right to get them to open up and stretch.

Next up is Foot Fire Carioca. The same basic pattern is used here as basic Carioca, but athletes may struggle a bit with the coordination of this one because of the quick movements. Take the time to focus on getting as many foot contacts in each move as you can while still swiveling the hips from left to right.

Finally we have Smooth Swaying Carioca. Take longer strides here and maintain the upper body balance and posture by utilizing your outstretched arms as counter-force for the lower body. A great warm up for the lumbar and lower spine.

Remember that it is important to maintain proper form while performing these types of stretches.

[alexanderdecarvalho]

Just a thing, that music isn't carioca; it doesn't play anywhere in Brazil.