We’ve always heard that prevention is better than cure. Doing some measures to avoid muscle injury is better than spending a lot of time (not to mention a lot of money) in treating your injury. And preparation is applied to everyone, regardless of your personal workout choice.
Many common exercise injuries stem from overlooking two basic routines: warm-up and stretching. Let’s take a look on how to perform them properly.
If you’re exercising in the morning, blood flow and body temperature are at their daily low. The idea of a warm-up is to swing your body into gear gradually, not suddenly. A warm-up consists of slow, deliberate, rhythmic movements. For instance, you start your routine by very lightly bending and moving your waist, arms, legs, and torso. Keep this up for five minutes to increase your blood flow gradually. This is called a warm-up because it actually makes your muscles warm.
Stretching is always done after the warm-up, since the warm muscles that have been stimulated by the warm-ups stretch better. Like warm-up, stretching should lightly-packed. Focus on each group of muscles you will use in your workout, such as the head, neck, back, arms, shoulders, pelvis, upper legs, lower legs, and feet. You need to loosen up muscles, and focus on range of motion.