Warmup Stretches For Any Sport - Why You Need Them and Which You Should Use
This is a very direct way to prevent injury in any sport. What type of warm up is the question? If you had to start with static stretching, you would be asking for injury. Most sport related injuries are caused during and from static stretches that are done before the body is warm.
Static Stretching
This type of stretch is done when the muscles are warm and when there are no explosive movements needed from that muscle in the next few hours. Static stretching does not relieve stiff muscles and should be kept for after the sport to cool down.
Dynamic Stretching
Dynamic stretching can be used after you have warm up. This type of stretching will put your joints and muscles through a full range of motions. The movements should be slow and controlled. These movements help reduce the stiffness in the muscle.
Warm Up and What to Use
As you can see, in both the types of stretching your body needs to be warm. So that should you do to get your body warm?
Here are some basic tips for when you warm up. Warming up dose not have to be complicated. A 4 minute quick walk, up and down stairs could be enough to raise your body temperature. If there are no stairs then do a short jogging session.
The idea is to try moving the joints you are going to be using in the sport you are warming up for. A good example of this would be that if you were playing tennis, you would need to warm the wrist, arm, shoulder, back and legs but if it was football (soccer) then the arms and shoulders would be of less importance but the legs muscles would be of great importance. So then if you were going to workout, then the muscle and joint groups you would be using would be important to warm up.
As you warm up the intensity of the movements can increase, but be sure you are warm before you intensify any movement. Once the body is warm you can move safely into dynamic stretching.
What are the Advantages to Warming up?
The main reasons for warm up up are; it helps you prepare mentally for the physical aspect of the sport. The slow pace at which you start allows you heart rate to increase to a workable rate then the faster heart rate increases the blood flow which in turn increases you metabolism.
Dynamic stretching helps reduce muscle stiffness.
Conclusion
You need to warm up before doing any sport. The initial part of the sport could be the warm up, if it is done slowly. As the body heats up the intensity can be increased.
Static Stretching
This type of stretch is done when the muscles are warm and when there are no explosive movements needed from that muscle in the next few hours. Static stretching does not relieve stiff muscles and should be kept for after the sport to cool down.
Dynamic Stretching
Dynamic stretching can be used after you have warm up. This type of stretching will put your joints and muscles through a full range of motions. The movements should be slow and controlled. These movements help reduce the stiffness in the muscle.
Warm Up and What to Use
As you can see, in both the types of stretching your body needs to be warm. So that should you do to get your body warm?
Here are some basic tips for when you warm up. Warming up dose not have to be complicated. A 4 minute quick walk, up and down stairs could be enough to raise your body temperature. If there are no stairs then do a short jogging session.
The idea is to try moving the joints you are going to be using in the sport you are warming up for. A good example of this would be that if you were playing tennis, you would need to warm the wrist, arm, shoulder, back and legs but if it was football (soccer) then the arms and shoulders would be of less importance but the legs muscles would be of great importance. So then if you were going to workout, then the muscle and joint groups you would be using would be important to warm up.
As you warm up the intensity of the movements can increase, but be sure you are warm before you intensify any movement. Once the body is warm you can move safely into dynamic stretching.
What are the Advantages to Warming up?
The main reasons for warm up up are; it helps you prepare mentally for the physical aspect of the sport. The slow pace at which you start allows you heart rate to increase to a workable rate then the faster heart rate increases the blood flow which in turn increases you metabolism.
Dynamic stretching helps reduce muscle stiffness.
Conclusion
You need to warm up before doing any sport. The initial part of the sport could be the warm up, if it is done slowly. As the body heats up the intensity can be increased.
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