Warm Up = Move, Not Stretch

Warming up is continuous aerobic activity that engages muscles you plan to use during an activity or workout. Stretching is NOT warming up.

 

Current research shows no evidence that pre-activity stretching reduces the risk of injury.  Stretching is more beneficial following activity when the muscles are warm and more pliable.

 

Sample Warm-Up

Warm up for 5-10 minutes, working at a moderate level that doesn't produce fatigue. Here are a few easy moves to try:

 

  • Head/Neck – Start with your chin in close to your chest and begin rotating your head clockwise and then counter-clockwise. 

 

  • Shoulders/Arms – Shrug your shoulders up and down. Next hold your arms out to the sides making the letter T. Make 10 -12 slow backward circles, moving from small circles to large. Shake out your arms and repeat going forward.

 

  • Torso/Back – Gently swing your arms forward and backward and then gradually begin twisting lightly at the waist. Next stand with legs slightly apart with the palms of your hands against the side of your legs. Lean to the left, running your hand down to your knee. Repeat to the right side and complete 8-10 times. 

 

  • Pelvis - Place hands on hips and push gently forward, to the left, back, and to the right creating pelvic circles. Reverse directions and repeat 8-10 times.

 

  • Hips/Legs – Lift knees toward ceiling as if marching in place.  Next, lift heels toward your bottom. Standing on one leg, swing the other leg loosely front to back in a pendulum motion. Keep it relaxed, swinging no higher than a foot off the ground. Do 15 – 20 swings each leg.

 

  • Ankles – Standing on one foot, lift the other leg off the ground so only the tips of the toes touch. Circle the ankle 10 times each direction. Place feet shoulder width apart and rock forward and back, lifting heals and toes. Repeat 15 -20 times.

 

  • General – Walk forward 20-30 feet, keeping chest high and belly button in. Walk backwards, keeping the same good posture. Repeat 8-10 times. Walk sideways, keeping knees slightly bent and toes pointed forward. Return, walking sideways the opposite direction. Repeat 8-10 times.

 

Reap the full benefits of your workout by warming up. Done correctly, a pre-activity warm-up can have a multitude of beneficial effects on a person's activity tolerance, efficiency, and overall heath.

 

Read more

10 Reasons to Warm-Up
St. Vincent Hospital St. Mary's Hospital