Why and How to Warm Up Your Central Nervous System

Before Physical and Exercise Therapy in Stroke Recovery

Hello Friend,

There is something I want stroke survivors to know about warming up your central nervous system before exercise therapy and your workout. You may already know that you should warm up your muscles before exercising, but warming up your central nervous system is something different.

Your central nervous system (CNS) is your brain and spinal cord, and your brain sends messages to your spinal cord and out to your body to make movements and to feel. After a stroke, brain injury, or when something is affecting the brain’s ability to get those messages through, you have to work on retraining those movements.

Watch the Central Nervous System Stroke Recovery Video

In this video, I show you how I use a balance pad, BOSU ball, bounce disc, and bouncy ball to warm up the central nervous system before working on movement.

I also show how I work on hand movement, balance, core, posture, deep muscles, and the connection between the brain and spinal cord.

Why Warming Up Your Central Nervous System Can Be Helpful for Stroke Recovery

This is something I have worked with my clients on for many years.

When you are trying to get movement back, sometimes sitting and doing your exercises is not enough. When you stand up and get more of your body involved, your core, balance, deep muscles, brain, spinal cord, and nerves have more things going on at the same time.

I have literally watched stroke survivors work on opening their hands while sitting and get very little movement. Then we warm up their central nervous system using things such as a balance pad, BOSU ball, or bounce disc, and they get more movement.

I know this because I have seen it happen with the people I have worked with.

Everyone is different. Every brain is different. What may help someone's hand start moving in a couple of days may take another person a month or five months. It is not a fix-all for everybody, but it can help many people.

Warming Up Before Working on Hand and Arm Movement

One example I share in this video is working on your hand while standing on a balance pad.

When you are standing on an unstable surface, your brain is connecting to all kinds of muscles. Your brain is sending messages to your spinal cord and even to the tiny muscles in your spine to help stabilize you. That means more nerves and stimulation are being fired up.

I also show how I have people work on opening and closing the hand 10 times, then switch to the other side. Using the unaffected hand, you can visualize the hand opening and closing, really see it, feel it, and connect it, then try to see and feel the other side doing it.

Warm Up Your Rhomboids Before Arm Work

There is another part of this that I really want people to understand.

If you are working on your arms and you cannot lift your arm, I want you to remember your shoulder blades and rhomboids. The little muscles between your shoulder blades help bring your shoulder blades together.

I suggest warming up your rhomboids before doing exercises where you're trying to move your arms. Warm up certain parts of the body and the system, and warm everything up.

The more you understand your brain, spinal cord, muscles, core, posture, balance, spatial awareness, proprioception, and movement, the more you can understand your recovery.

CLICK HERE: Stroke Recovery video on Rhomboids and Arm Movement

More About the Central Nervous System and Movement

In the central nervous system video, I also explain why I have spent so many years continuing my education and studying deeper into the body, biomechanics, and neuro. I never wanted to pretend I knew something that I had not studied.

I want stroke survivors, caregivers, and those working with them to understand that the more you know about your body, the more you can help yourself, even when you are working with a professional.

In my book The Stroke of An Artist, The Journey of a Fitness Trainer and Stroke Survivor, I have a chapter about this as well as other incredible recovery achievements Gary made.

My books, courses, and videos explain the anatomy, biomechanics, and muscle function involved while also demonstrating exercises that can be performed safely during training.

Below are resources to help you find more guidance and education:

My books: Available in Kindle & Paperback Editions. https://www.amazon.com/author/tracymarkley

https://www.tracymarkley.com

My Courses: https://www.tracymarkley.com/cec-courses

My CEC Professional Courses: 

• Stroke Recovery Specialist CEC Course
• Functional Anatomy 101 & Beyond

Stroke Survivor & Caregiver Course

• Stroke Recovery - What Now? When Physical Therapy Ends but Your Recovery Continues.

The Membership
True progress comes from consistency. The membership offers ongoing guidance, education, and support so you’re never guessing what to do next — and never rushing the process.   Join the Membership

Recommended Equipment

Many of the balance and rehabilitation tools I use in my videos—including the mounted wall bar, BOSU®, balance pads, resistance bands, and other training equipment—can be found here: Recommended Equipment & Products

Support the Channel

If you'd like to support my work, you can also visit my merchandise store featuring shirts, mugs, and other items inspired by the Tracy Markley community.

Tracy Markley Merchandise

A Personal Note

Please remember: Progress in recovery comes from understanding your body and taking steady, safe steps forward. It takes consistency and persistence with therapy exercises.

With warmth and care,
Tracy Markley

Internationally Recognized Fitness Educator
2021 IDEA Personal Trainer of the Year
2024 National Fitness Hall of Fame – One of America's Top Fitness Educators