A good warm up is essential for preparing your body for movement. This reduces the risk of injury and improves performance.
The goal of a warm-up is to increase blood flow, activate key muscles, and mobilise the joints you’ll be using.
Here’s how to do it effectively:
Warm up part 1 – Dynamic joint mobility
These movements should be gentle and controlled.
Try:
Arm circles
Stand tall with your feet shoulder-width apart.
Extend your arms straight out to your sides, parallel to the floor.
Make small, controlled circles with your arms, gradually increasing the size of the circles.
Repeat in the reverse direction.
Dynamic lunges
Stand with your feet hip-width apart.
Step forward with one leg, lowering your hips until both knees are bent at approximately a 90-degree angle.
Ensure your front knee is directly over your ankle and your back knee hovers above the ground.
Push off your front foot to return to the starting position and repeat on the other side, moving continuously.
Hip openers
Start on all fours and bring one leg forward, resting your shin on the ground with your knee aligned with your elbow and your foot to the side of your body.
Lower your chest towards the floor if comfortable, feeling the stretch in the hip and glute.
Ankle rolls
You can do this seated or standing.
Lift one foot slightly off the ground.
Rotate your ankle in slow, controlled circles, making sure to go through the full range of motion.
Do several circles in one direction, then reverse. Repeat with the other ankle.
Cat/cow
Start on your hands and knees with your wrists under your shoulders and knees under your hips.
For “Cat,” exhale as you round your spine towards the ceiling, tucking your chin to your chest.
For “Cow,” inhale as you arch your back, dropping your belly towards the floor and lifting your head and tailbone.
Flow smoothly between these two positions.
Thoracic rotations
Start on your hands and knees, with your wrists under your shoulders and knees under your hips.
Place your hand around your ear with your elbow pointing to the ground.
Keeping your elbow and nose pointing in the same direction, twist your body so that they are pointing up.
Repeat several times on each side.
Warm up part 2 – Raise your heart rate
Before diving into your main workout, it’s important to gradually elevate your heart rate. Try 1–2 minutes of light jogging on the spot, skipping with a rope, or high knees.
Warm up part 3 – Activation Drills
Use these drills to wake up muscles groups to ensure they are engaged and ready to perform.
Try:
Bodyweight squats
Stand with your feet shoulder-width apart, toes pointing slightly outward.
Keep your chest up and back straight.
Lower your hips as if sitting back into a chair, ensuring your knees track over your toes.
Go as low as comfortable, aiming for your thighs to be parallel to the floor.
Push through your heels to return to the starting position.
Calf raises
Stand tall with your feet hip-width apart.
You can hold onto a wall or chair for balance if needed.
Slowly lift yourself up onto the balls of your feet, raising your heels as high as possible.
Hold at the top for a second, then slowly lower your heels back down.
Glute bridges
Lie on your back with your knees bent and feet flat on the floor, hip-width apart, close to your glutes.
Keep your arms by your sides.
Engage your glutes and lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
Hold briefly, then slowly lower back down.
Shoulder banded external rotations
Hold a resistance band with both hands, arms bent at 90 degrees, elbows tucked into your sides.
Keep your elbows stationary and rotate your forearms outwards, stretching the band.
Control the movement as you return to the starting position.
Takeaway
Spend 5–10 minutes warming up dynamically, making sure to raise your heart rate and mobilise key areas. Your body will thank you with better performance, improved mobility, and fewer injuries.
You can see more exercises here. If you’d like help putting together a warm up or cool down routine as well as preparing your body for sports, you can book sports massage therapy here.