“Should I warm up?” It’s a question we often get from patients. The answer is usually always yes, but there is definitely more to it!
Your warm up should be specific to the activity you are about to participate in, whether it’s training or game day. Doing so can help you perform at your best and stay injury free. You want your warm up to add value to the exercise you’re about to do, not detract from your performance.
Some things to consider before warming up are:
- What movements will I be doing?
- Where do I feel restricted?
- What intensity will my activity be?
Here are three parts of a warm up that could be beneficial for you. Let’s use the example of a lower back gym workout.
Movement Optimisation
This is the phase where we perform exercises that help improve technique and posture. Zombie squats are perfect for this, as they encourage a nice upright posture while squatting.
Activation
Before beginning the “working sets” of an exercise, key muscles need to be adequately prepared. Banded squats are a great go-to exercise, as they help activate the glutes and assist with maintaining good form.
Inhibition
This is where we work on areas that feel particularly tight or uncomfortable. This could involve using a foam roller to reduce calf tightness or performing a glute stretch. This helps us perform exercises with less discomfort and can be especially important during rehabilitation after an injury.
If these three areas aren’t part of your warm up or you haven’t considered them before, it might be time to change things up! A well structured warm up can leave you feeling stronger and moving better for longer.
If this sounds like something you need help with, come and see one of our Physios or Myos to make your warm up specific to your training and goals.
