For years, research has suggested we perform easy exercise and static stretching before or after our workout to increase flexibility and reduce injury. Current studies show no improvement in injury reduction with static stretching. It is now recommended a complete warm-up be performed, composed of dynamic activities, which promotes flexibility and prepares participants for enhanced performance in their specific activity.
Warm-ups designed after current research do more than get your heart rate up. They fully prepare the neuromuscular system for optimal performance during the main workout. Enhanced flexibility is also acheived.
Dynamic warm-ups involve movement. Most important is the movement is specific to the activity you are going to perform. Many of the dynamic movements have a natural exagerated stretch to them, but not to the point of injury.
Dynamic warm-ups center around range of motion (ROM) of various joints. Movement based ROM enhances active ROM better than static stretching and passive ROM when injury and performance are studied.
An example of a dynamic warm-up for a running type event might be:
* Light jog for 5-10 minutes
* Walk on your toes for about 20 yards, toes straight ahead, pointed out and pointed in.
* Walk on you heels for about 20 yards, feet straight ahead, toes out, toes in.
* Skip for 50-100 yards
* Perform three sets of high knee running for 30 seconds each with 15 seconds rest.
* Basic upper body ROM: Arm circles, swing arms back and forth at chest height, alternate reaching up with one arm then the other, neck circles.
* 25 squats, no resistance
* Use a medicine ball to twist back and forth to warmup the core muscles.
As you can see the newer dynamic warm-ups have little in common with the old static stretch warm-ups. Research has shown the dynamic warmup to be activity specific and performance enhancing. It also reduces injury, improves ROM and flexibility.
It's time to put that light exercise/static stretch warm-up in the closet and bring out the new activity specific and dynamic movement warmup. Your body and your exercise performance will thank you.
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