The Correct Warm-Up Regimen for Sports or Exercise
November 18 2008, 2:00am
Chances are, we’ve been taught that doing warm-up regimens before engaging in sports or exercise activity is vital for lessening the risk of injury. This is absolutely correct, although the warm-up exercises we were taught in the “good old days” may not be the correct ones. Two Key Factors of Proper Warm-Ups:
Must loosen muscles and tendons to increase the range of motion of various joints; And literally warm up the body.
The old “stretch you muscles” way is no longer the right manner of warming up. Static stretching, which involves holding a stretch for 20 to 30 seconds, is now considered as an improper way of priming your muscles for a workout. The new scientific way is doing dynamic stretches. So, warming up involves two steps:
Aerobic Activity - usually light jogging, for 5 to 10 minutes, with a 5-minute recovery period. Dynamic Stretches
Best Dynamic Stretches:
STRAIGHT-LEG MARCH (for the hamstrings and gluteus muscles)
Kick one leg straight out in front of you, with your toes flexed toward the sky. Reach your opposite arm to the upturned toes. Drop the leg and repeat with the opposite limbs. Continue the sequence for at least six or seven repetitions.
SCORPION (for the lower back, hip flexors and gluteus muscles)
Lie on your stomach, with your arms outstretched and your feet flexed so that only your toes are touching the ground. Kick your right foot toward your left arm, then kick your leftfoot toward your right arm. Since this is an advanced exercise, begin slowly, and repeat up to 12 times.
HANDWALKS (for the shoulders, core muscles, and hamstrings)
Stand straight, with your legs together. Bend over until both hands are flat on the ground. “Walk” with your hands forward until your back is almost extended. Keeping your legs straight, inch your feet toward your hands, then walk your hands forward again. Repeat five or six times.
[Source: NYTimes.com | Stretching: The Truth]
