03/14/2019 by GOLDI JACQUES-MAYNES
5-Minute Warm-Up for Injury Prevention
Do you love to get outside and play? Are you a swimmer, cyclist, hiker, gardener, surfer, or trail runner? Maybe you love to hit the gym or train for more traditional sports like football or soft ball? We all know that all this exercise is great for our health, but it also increases the risk of musculoskeletal injuries. You can decrease the risk of injury by adding a quick warm-up to your exercise routine.
How does warming up prevent injury?
A warm-up helps get your cardiovascular and musculoskeletal systems prepared for physical activity. When blood pumps to an area in the body, it lowers the chance of a muscle pull or joint injury.
Gradually increasing your heart rate and blood circulation loosens your joints. It also increases blood flow to the muscles. Warm muscles and joints are more flexible and ready for action.
Try this 5-minute warm-up to help prevent injury.
This one is quick and easy, and one of Dr. Goldi's favorites. You can do it before going for a walk, lifting weights in the gym, skiing or rock climbing.
Upper Body Warm-up
- Neck rolls — 5-10 in each direction
- Shoulder rolls — 5-10 back and forward
- Swimming arms — 5 sets back and forward
- Criss cross arm swing — 5-10
Spine Warm-up (hold these for 5-10 seconds each)
- Forward bend and extend stretch
- Side lean
- Spinal twists
Lower Body Warm-up
- Front leg swings — 5-10 each leg
- Side leg swings — 5-10 each leg
- Hip circles — 5-10 in each direction
- Air squats
- Lunge stretch (hold for 5-10 seconds each side)
Warming up allows your muscle temperatures to increase. This leads to increased flexibility. More flexibility means less injury. If you want to prevent injury or improve your athletic performance, do your warm-up.
Need advice on a warm-up specific to your activities and lifestyle? We can help with that. Make an online appointment to discuss injury-prevention for your specific needs.
Want to see the warm-up in action?
Dr. Goldi made this video a few years ago, and we want to share it because it's still a great way to prevent injuries from sports and other activities that get you moving.