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Do You Make Any of These Warm-up Mistakes?

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Filed Under (Fitness, General) by Rick Kaselj



 

The kids are really getting into this Halloween thing. 

Even the dog is ready to go…

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It should be a crazy night. We have been told that we can expect about 600 kids.

600!

WoW! It should be fun.

Now getting to what I got for you today…

Lets talk about warm-up mistakes.

If you do a warm-up, let me ask…..

Do You Make Any of These Warm-up Mistakes?

#1 – Not Working the Range

If a joint was given a certain range of motion, then you need to use it, within normal ranges of motion. This is very important in the ankle, knee, hip and shoulder. If you do not work that range of motion the joint will not be lubricated in that range, tissue will be stiff around the joint in that range and you will lose more and more of the range which will lead to other pain and injury problems.

When you are warming up, make sure to work the full range of motion of the joint, within normal limits. If you can not do this loaded (with weight or bodyweight on the joint), then do it unloaded (no weight on the joint). This is the first tip and most important tip.

#2 – Focusing on Where You Are Good

I often see this in females. They have great movement and flexibility in their hips. With their warm-up they end up focusing on their hips in their warm-up. It is more important to do a warm up for the areas that you are going to work next, focus on areas that you have had a previous injury and focus on areas that you need to improve like your mid-back and shoulders.

#3 – Not Adding Any Resistance

You need to add some resistance. You might start off with no resistance but then you need to add some resistance. It can be with bodyweight, a kettlebell, dumbbell, etc.

This will help activate the primary muscles involved in the movement but more importantly, the stabilizing muscles. These stabilizing muscles help protect the joint and if you sit all the time or if you have a previous injury, there is a good chance they don’t work as well as you need.

#4 – Ignoring Old Injuries

You want to work to a point that you are not always worrying or having an injury hold you back from what you do. One thing that will help you prevent re-injuring that area is what you do before your workout or activity. If the area is stiff. If stabilizing muscles are not turned on. It increases the risk of re-injury. Guess what re-injury is not any fun.

If you would like to know the warm-up that I do prior to my workout, you can check them out here.

Rick Kaselj, MS

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