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Spring is here and it’s time for outdoor sports. Baseball, softball, walking, running, tennis and golf are just a few of the great activities that can be enjoyed this time of year. Warming up properly is essential for both peak performance and to minimize risk of injury.
In the past, static stretching was taught as the manner in which to prepare the body for exercise. It involved long holds of positions that stretched the hamstrings, quadriceps, etc. Studies have shown that this manner of stretching does little to elevate body temperature and prepare it for a workout. In fact, they have shown that long holds actually result in a temporary decrease the strength of muscle tissue and increase susceptibility to injury. Long static holds are great for improving general flexibility, and a great thing to do AFTER exercise, but are not recommended right beforehand.
Performing a dynamic warm-up is a much better way to prepare for athletic endeavors. This consists of 5 to 10 minutes of quick and repeated movements that target the major muscle groups. The idea is to raise the heart rate, elevate body temperature and move all major muscle groups in all planes of movement in preparation for a workout.
Click here to see an example of a proper general dynamic warm-up routine >
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