Do You Make Any of These Warm-up Mistakes?

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 have 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 has a specific range of motion, then you need to work within it. This is very important for the ankles, knees, hips and shoulders. If you do not work the entire range of motion, the joint will not be fully lubricated, tissues will be stiff around the joint, and you will lose more and more of the range of motion, which will ultimately lead to other pain and injury problems.

When you are warming up, make sure to work the full range of motion of your joints, within normal limits. If you are unable do this loaded (with additional weight placed on the joint), then do it unloaded, using only bodyweight. This is the first 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, so with their warm-up, they end up only focusing on their hips. It is more important to warm up 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 might start off with no resistance, but then you need to add some resistance to your warm up. It can be with bodyweight, a kettlebell, dumbbell, or resistance bands.

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

#4 – Ignoring Old Injuries

You want to work to a point that you are not always worrying about an injury holding you back from what you want to do. One thing that will help you prevent re-injuring that area is what you do to warm up before your workout or activity. If the area is stiff or your stabilizing muscles are not turned on, it increases your risk of re-injury. 

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

Rick Kaselj, MS

Primer Workout System