If you’re short on time, you are thinking of skipping a warmup and jump right into your workout, Doing so can increase your risk of injury, and put more strain on your muscles.
When preparing for any kind of workout, whether it’s a cardio workout, strength training, or a team sport, it’s important to take a few minutes to do warmup exercises to improve mobility of your muscles. It’s important to start each workout with a warm-up and end with a cool-down — and that goes for beginners, seasoned pros, and everyone in between. A good warm-up should last 5-10 minutes and work all major muscle groups.
What is Dynamic Stretch ?
Dynamic stretches are active movements where joints and muscles go through a full range of motion. A dynamic warmup is done at the start of your workout routine. It’s meant to prime your body to work at a higher intensity. Dynamic stretches can also be a series of movements to get the body moving before any type of exercise.
What is Static Stretch ?
Static stretching is done at the end of your workout, and involves stretches that you hold for a period of time, without movement. This allows your muscles to loosen up, while increasing flexibility and range of motion. Having greater flexibility and range of motion can help you move with more comfort and ease. This can make everyday tasks and exercises easier.
What are the benefits of warming up before a workout?
- Increased flexibility – Warmup before workout increases blood circulation near joints which helps in increasing flexibility around that joints which can make it easier to move and exercise correctly.
- Lower risk of injury – Warming up your muscles can help in increasing in mobility i.e. no stiff muscles & less injury risks.
- Increased blood flow and oxygen – Having more blood flow helps your muscles get the nourishment they need before launching into more intense work.
- Improved performance – warmed up muscles can help you work out more effectively.
- Better range of motion. Having greater range of motion can helps in doing exercises in good form and technique without any pain.
- Less muscle tension and pain. Muscles that are warm and relaxed may help you move more easily and with less pain or stiffness.
FOAM ROLLERS – A Good Warmup Tool
- Foam rolling is a self-myofascial release (SMR) technique. It can help relieve muscle tightness, soreness, and inflammation, and increase your joint range of motion. Foam rolling can be an effective tool to add to your warm-up or cooldown, before and after exercise.
- But avoid foam rolling if you have a serious injury such as a muscle tear or break, unless your doctor or a physical therapist has cleared you first.
- Also avoid rolling over small joints like your knees, elbows, and ankles, which could cause you to hyperextend or damage them.
Yoga improves your flexibility and increase your strength, it can also improve your energy levels, reduce stress and anxiety, and aid in weight management.
Some of Yoga Stretches for full body stretching are
- Child’s Pose – An awesome way to start a yoga practice — especially first thing in the morning — Child’s Pose allows you to reconnect with your breath and provides a gentle release for your lower back and hips.
- Cat-Cow – Start to warm your body up to movement with Cat-Cow, which stretches your spine, engages the core, and opens the chest.
- Cobra – Not only does Cobra Pose stretch your shoulders, chest, and abs, it strengthens your arms and butt.
Difference between Dynamic Stretch & Static Stretch
Dynamic stretches are done before your workout, and involves active movements that help get your muscles warmed up and ready for exercise. Dynamic stretches are meant to get the body moving. The stretches aren’t held for any length of time.
Static stretches are where muscles are extended and held for a period of time. Static stretching is done at the end of your workout, and involves stretches that you hold in place for a period of time, without movement. This allows your muscles to loosen up, while increasing flexibility and range of motion.