Updated: Apr 12
According to a study, injuries to skeletal muscle represent >30% of the injuries in sports medicine clinics. The research conveyed that certain warm-ups and stretching protocols have shown a positive outcome on deterring injuries.
It is human tendency to cut corners when we are short on time. And sometimes we are looking to take shortcuts to the task at hand to reduce our work. When it comes to exercise we try to save time by skipping the crucial warm-up before exercising. It doesn’t matter what kind of physical activity we are going to indulge in. It could be a simple walk or a yoga session, running or lifting weights in the gym. Whatever the activity might be, an initial warm-up is an absolute must.
Purpose of a Warm-Up
To prepare the body for exercise
To decrease the chance of injury during training.
A well-designed warm-up prepares you for training both mentally and physically. When you are not motivated to work out or are feeling lethargic, a short warm-up can prepare you. That is the power of a warm-up. And it can be modified as per your needs and abilities.
What will it do for you?
A good warm-up can focus on a lot of crucial things in a short time.
It helps you focus on your breathing technique and make sure that you are engaging in normal diaphragmatic breathing.
It helps by improving your range of motion and general mobility. So that when you move to the main exercise/workout it will help you move better and with minimum stiffness.
A good warm-up should help you activate all the main muscle groups.
You can also add certain specific movement patterns. This helps ready your body for a particular type of workout. A good warm-up can become a full workout on certain days if you want light exercise and do not have too much time.
Different components of a Warm-Up
1. Myofascial release
One example of this is Foam Rolling where we use a piece of foam in the shape of a tube for myofascial release. We apply pressure to self-massage soft tissue, most often muscle tissue. This increases muscle relaxation, increases blood flow to the area,