Warm-up for Spring!

Be injury free this Spring and make sure you do a proper warm-up!

I know it seems hard to believe with the recent weather, but Spring is around the corner, and whilst most of us have sat around on our sofas during the long Winter months, the promise of some warm sunshine approaching fast will have us out and about!

Unfortunately, this is exactly the time that injuries occur, instead of doing little bits and often of our chosen activity – we tend to go at it hell for leather!

Why is it so important to warm-up?

• Improved muscle flexibility

Warming up before doing any activity increases muscle flexibility, this is particularly important as it helps to reduce muscle stiffness and helps prevent muscle cramps.

• Enhanced joint mobility.

Warm-up exercises gently move the joints through their full range of movement to help combat strains and joint stiffness.

• Increased blood flow

Warming up helps to increase blood flow to the muscles, ensuring that they are properly supplied with oxygen and nutrients, which in turn, reduces the risk of injury.

• Improved balance

Some warm-up exercises can help stability and co-ordination, this is particularly important as it helps prevent falls.

• Lower risk of injury

Proper warm-up routines help reduce the risk of injury by preparing the body for activity.

Warm-up exercises

Take five minutes out of your day to do these gentle warm-up exercises before you start on your chosen activity.

1. Shoulder Rolls

Standing or sitting rotate your shoulders in circular movements, first forwards and then backwards. Shoulder rolls improve shoulder mobility, reducing stiffness and improving flexibility.

This exercise warms up the shoulder muscles reducing the risk of shoulder injuries whilst performing daily activities.

2. Neck Bends

Standing or sitting bend your head to the side so that your left ear moves towards your left shoulder, then change and repeat on the other side.  Sitting comfortably rotate you neck to the left and then to the right.

This exercise prepares the neck muscles for movement increasing the range of motion and reducing the risk of injury.

3. Arm swings.

Standing swing your arms forwards and backwards, start off with little movements and increase to large ones increasing blood circulation to the arms.

This exercise prepares the upper body for activities like reaching and lifting.

4. Side Bends

Standing with feet shoulder-width apart gently bend from side to side.

This exercise reduces the risk of injury from activities that involve twisting and bending.

5. Hip circles

Standing with your feet hip width apart and move your hips in a circular movement, first clockwise and then anti-clockwise.

Warming up the hips improves mobility in activities that involve walking or bending.

6. Knee lifts

Standing or sitting bring up alternate knees to touch the opposite hand. If standing, keep the back straight and a slight bend in the supporting leg.

This exercise prepares the legs for movements such as walking and climbing stairs, helping with balance.

7. Walking

If you do not like doing exercises, a brisk 5 -10-minute walk will do just as well, remember to stride out and swing your arms.

Hopefully, these warm-up exercises will help prevent injury if done before your chosen activity, however, should you injure yourself – we are only a phone call away!

If you would like some further information or to speak to a member of our team please call us on: Hitchin 01462 420077 or Luton 01582 579687, alternatively e-mail us at: hitchin@healesclinics.com or luton@healesclinics.com