What Are Some Good Warm-ups/Stretches to Prevent Injury?

[nks]

Hello,

I do GST and Handstand practice daily and was wondering what are some good standard warm-ups or stretches that I can do to prevent things like tendinitis.

Currently, I don't warmup at all, but I feel like this is going to catch up with me some day.

Thank you!

-Nash

[Adurst]

The best warm up for any activity is the to the activity at a lower intensity.

But generally....some kind of movement flow that exposes you to all of your currently end ranges of motion and ramps up strength (activation and lite strength) and builds a little body heat is good.

[Adurst]

If your doing the gymnastics' bodies program....all the elements you have completed are good warm-up elements.

such as for squats...if your working on single leg squats...do something similar to..."do one set of each of:

-deck squats

-cossacks high

-cossacks low

-cross legged

-inside

-shrimps

-SLS negative w/ bottom SLS balance

you could also thin about adding something like Ido Squat Clinic or Squat Clinic 2.0 into it at the start.

Ido's Squat Clinic Routine - YouTube

Ido's Squat Routine 2.0 - YouTube

[Richard Hamilton]

Like Adhurst suggested, use the elements you've mastered to do your warmup if you follow the Gymnastic Bodies programs. I'm still on all PE1's due to my mobility deficiencies with the exception of press ups. My warmup usually consists of a series of joint circles, then running through current mobility elements and others that I know will be sticking points in the future. I'll also do some kettlebell swings to get my heart rate up. That usually does the job

[Kit_L]

Adam said

The best warm up for any activity is the to the activity at a lower intensity.

That's it, completely. As well, any of my (or Liv's) mobility routines will serve as well, too. We will be making these available as soon as we work out the incredible internal inconsistencies of this interface. Adam, if you understand IPB's internal logic (and I have done considerable post-grad work in this field!), please contact me for your next part time job!

[Adurst]

Adam, if you understand IPB's internal logic (and I have done considerable post-grad work in this field!), please contact me for your next part time job![/font]

My full time job for many years in both the public and private sector was as an Technology and Management Strategist.

If you want/need help with the best way to establish, promote and manage your online presence...including building a strong functional community and leveraging social media. I can help. I do have some tech skill too...but mostly I'm a creative ideas guy...get the boat sailing in the right direction.

Happy to help...with the understanding...I have a full-time job (my family) and a part-time one (Duncan and a few other pursuits).

[Adurst]

Thought I'd post this here...as it isn't a bad general warm-up.

As a side note...I often make the warm-up the workout...20-30 min if increasing intensity...then I make the workout (post warm-up) all about playing a skill development. Ukime/rolling is my current obsession.

[Craig]

I've got two opinions on this. The first has already been mentioned here (warm up with basic versions of what you're planning on doing).

The second is just an idea: the nervous system will adapt to what it does most, so if you always have to have a warm up before you do things, then you will always have to have a warm up before you do things. I want to do the things I do at the drop of a penny (or in an emergency situation) where a warm up more than likely isn't possible. Therefore I haven't done a regular warm up in some time (maybe when I'm teaching a class occasionally). More often than not, I just get into it. This requires a little bit of smarts on my side of the fence though, basically the acceptance of the fact that if I can't do something without some sort of rigorous warm up, then I can't do that thing.That's not to say I don't practice it, just that I do not consider myself competent at it, and therefore it requires more attention until I can do it without a warm up.

[Adurst]

I generally agree Craig

I often use my "warm-up" time for

- some types of joint prep work

- activation/control drills plus one or two light sets prior to max strength work, particularly lower body...like barbell squats, deadlifts and oly lifts

Highly depended on the type of training...most of my movement stuff there is no warm up...perceived risk creates a natural warm-up...I get ballsier as I successfully accomplish moves....or I have a super crap landing and get psis-ed off and start pulling back.

[Craig]

perceived risk creates a natural warm-up...I get ballsier as I successfully accomplish moves....or I have a super crap landing and get psis-ed off and start pulling back.

This!

[thanners]

Lately I'd starting considering the idea that if I need some very thorough, specific 'warmup', then maybe it's because I'm moving insufficiently throughout the day. I mean, I obviously need to ramp up to work on certain things, but some of the stuff I'd been doing, I started wondering, "why am I not doing a bit of twisting and moving through the day? why do I need to specifically warm up these ranges before a workout?"

[Adurst]

I've been thinking about this lots...how, why and what do I warm up.

Because like Craig...for the most part I just want to be able to do!

When the gazelle wonders by the lion...it doesn't say "wait! I need to warm up...otherwise I'll pull a hammy!" Then do some high knees and a few lunges. No...that lion bolts!

That said...I still do some warm-up.

Why: because I'm operating on the limit of my ability. Some of this is risk, and a few successes builds confidence, some of this is neural pathways and motor patterns (do a pistol squat cold...then do 5 more singles with 10sec breaks) if your like me...the 3-4th one is where I start to feel strong...the first 2 I'm figuring out the balance and activation pattern...then boom they clean up. And with somethings...flexibility...heat really seems to matter...so I'll row before stretching.

I also use warm up as some mind prep time for the hard work coming...which is great time to spend doing: wrist push-ups and finger tip push-ups, rotator cuff prehab etc...maybe some soft tissue work and limbering. It isn't the exercise preparing me...it is something productive to do while I prepare my mind.