Warm Up Stretches

A rigorous physical activity must always be preceded by a warm up session. This is very important as it prepares your body for the strenuous physical activity, both mentally and physically. You get ready with the energy and strategy for the event that you have to participate in.

There are many ways of warming your body up, including walking, skipping, climbing stairs, performing stretches, etc.

The benefits of warming up are innumerable. When you warm your body up properly, there is an increase in the temperature within its muscles. This leads to forceful contraction and quick relaxation of the muscles during exercise.

This is necessary for enhancing the speed and strength of the muscles. You also tend to become less susceptible to injuries and muscle strains. Secondly, warming up causes dilation of the blood vessels. As a result, the resistance to blood flow is reduced and there is no stress on the heart.

Thirdly, warming up activates sweating, which is the heat dissipation mechanism of the body. Your tends to cool efficiently and prevents it overheating early during the exercise session. Fourthly, warming up increases the range of motion around a joint.

Fifthly, as you warm up, your body increases its secretion of various hormones that are necessary for the regulation of energy generation. This promotes increased utilization of carbohydrates and fatty acids for energy production. Finally, warming up prepares you physically as well as mentally for the physical activity. It is especially true for athletes.

There are basically two types of warm up stretches: static and dynamic. In static stretches, there is no involvement of motion. In dynamic stretches, motion is involved. Secondly, static stretches effect static flexibility and dynamic flexibility to some extent, while dynamic stretches effect only dynamic flexibility.

Ballistic warm up stretching involves a repetitive bouncing motion to induce stretch in the body muscles. Fitness experts recommend using ballistic stretches after warming up with mild aerobic exercise. You should perform a ballistic warm up stretch to a count of 5-7.

Example
Stand erect and place your hands on the sides. Flex, extend, and rotate the joints of fingers, wrists, elbows, shoulders, neck, hips, knees, ankles, feet, and toes. Do the rotation separately for each of the mentioned body parts for about 15-30 seconds.

These are defined as a simple muscle stretch that produces little tension in the muscles, and is held steadily for a couple of seconds without any movement. Like ballistic warm up stretches, a count of 5-9 is recommended.

Example
Stand erect with your feet apart and knees slightly bent. Hold your hands out to their respective sides so that they are parallel with the ground. The palms of the hands should face forward. Stretch the hands back as much as you can. You will feel the stretch across your chest.

Stand straight with feet set apart on the floor and toes pointing forward. Keep your back erect and place your arms on the sides. Exhale and lower yourself down. Stay in this posture for 2-3 seconds by resting your body weight on the rear foot. A count of 10 in required to for proper warming up of the body.

Lay your body on the floor. Extend your right arm out to its side. Move your right leg over your left. Simultaneously, bring the right knee inline with the hips. Make sure that your left leg is straight. Use your left arm to push down on the knee of the right leg. Exhale slowly. You will feel the stretch.

Stand erect with your back straight. Look forward and place both the hands on your lower back. The fingers should point downwards and elbows outwards. Exhale slowly and pull the elbows back. Try to touch both the elbows at the back.

You will feel the stretch. A count of 5-6 is sufficient for proper warm up. This particular stretch exercise is especially popular among basketball players.

By now, you must have realized the importance of warming up before any strenuous physical activity. Therefore, you should never skip warming up step before you walk, run, jog, play, etc.