Ankit Kumar
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Written By: Ankit Kumar | Updated : May 27, 2024 3:16 PM IST
Top 5 Warm-Up Exercises to Avoid Injury
Whether you are an athlete or a casual runner, or preparing for a soccer game, or going to start your workout, warming up before an activity can help to prevent injuries and improve your bodily performance and avoid stress injury on muscles. warm-up exercises gradually increase your heart rate and make exercise less stressful for your body and heart.
When you start moving your body it goes under various changes and postures such as a rise in temperature, more blood supply through blood vessels and more oxygen is released through your blood. When you start physical work your muscles warm up and contract more easily and engage your body through the brain. This article will insight you about the top 5 exercises that can warm you up to avoid injury during intense physical work.
Try these warm-up exercises before your workout. It will definitely reduce your risk of injury.
Jumping Jack is a traditional and a great warmup exercise that increases your heart rate and blood flow. Jumping jack helps your muscles and joints to be loose and prepares your body for more intense physical workouts or physical activity.
Arm circles are great for warming up your shoulders, arms, and upper back. To warm up, start with a small circle and gradually increase the size. The exercise increases blood flow and increases the flexibility in and around your shoulder joints.
Leg swings improve flexibility. It opens up your hips and legs and helps you increase the range of motion. Swinging one leg forward and backward and then side by side while balancing on the other leg and repeat on the other side.
This warm up exercise engages your lower body and core. It also elevates your heart rate. Run in a place and lift your knees as high as possible while pumping your arms to increase intensity.
Hip circle is an excellent warm up exercise for the joints and lower back. But you need to do it right. Just stand with your feet shoulder width apart. Rotate your hips standing in one place. This helps increase flexibility and also brings down the risk of injury.
It is a fact that warm up exercises helps you exercise better. But, at the same time, some studies say that it can also bring down your performance by 17 per cent. This decline was basically linked to warm up exercises that did not match the intensity of activity or had too much time between workout and the activity. Of course, one must also keep in mind a few other factors, like age, fitness level, and mental health as these can also influence the effectiveness of warm up.
