Full-body joint warm-up before training: benefits and exercises

fitnesa treneris

“A joint warm-up is a set of exercises to prepare the joints for the upcoming physical activity. It warms up the joints, improves flexibility and increases ligament elasticity.”

This stage may include various rotational movements, bending, twisting and other exercises. According to research, warming up improves performance during exercise, reduces the risk of injury and helps you mentally prepare for physical activity.

Joint warm-up can be performed both separately and before intensive exercise of any orientation. It is useful after waking up and is suitable as a morning exercise. It is recommended for both beginners and professional athletes.

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Why do joint warm-up

Improving muscle performance. Warm-up increases heart rate, increases oxygen consumption, and improves blood circulation throughout the body. Muscles contract better and faster, become more flexible and pliable. Studies show that you will be able to train with more weight in squats, pulling, bench presses and other strength training exercises.

Improved joint mobility. Joints increase production of a special lubricant, synovial fluid. It prevents wear and tear of joint surfaces, participates in providing nutrition to the articular cartilage and serves as an additional shock absorber under load. It also helps to increase joint mobility, reduce pain and reduce the risk of injury.

Mental attitude. The nervous system and psyche need time to adapt to the load. Abrupt start of training can lead to rapid emotional overload and fatigue, which leads to deterioration of motivation and reduced performance.

Reduced risk of injury. According to research, muscles, joints, ligaments and tendons that are prepared for training are less susceptible to injury. However, if your warm-up is done incorrectly or too short, you won’t get the desired effect. Do your warm-up correctly and tailored to your individual body.

Delayed muscle soreness after a workout. Often after intense physical activity, you may feel muscle pain after a few hours or days. It can interfere with repeated workouts and household tasks. According to research, warming up helps reduce these sensations.

Rules and guidelines for joint warm-ups

Time. The warm-up is done for about 10-15 minutes. There is no strict time limit, it all depends on the task at hand. It is important to feel a slight increase in heart rate and body temperature. Warm-up should not be difficult and tiring.

Exercise intensity. The joint warm-up should be of moderate intensity, 40-60% of your maximum effort. In addition, the intensity of the warm-up may depend on the type of physical activity you plan to perform. For example, the warm-up before short-distance running should be more intense than before swimming.

Stages. There are no strict limitations. The warm-up can start at the neck, gradually moving downward, and finish at the feet. You can start with the large joints and then move on to the small joints.

Exercises. Joint warm-up is universal and is aimed at the whole body. The complex is made up of simple movements for rotation, bends, turns, flexion and extension. It is important to involve all joints. However, it is not necessary to overdo the movements. If the neck and head normally turn 90 degrees, then do not try to do a 360 exercise.

Take a break between warm-up and workout. After warming up, you can take a rest break for 3-5 minutes. During this time, it is recommended to psychologically adjust to the workout. If the break is too long, the temperature of the muscles decreases, returning to the state before the warm-up.

What exercises can be done before training

There are a large number of exercises for joint warm-up. Try different variations of the movements and choose the most enjoyable for you. Our version can be done lying down or standing. It is important to start your physical activity with exercises that you enjoy.

Head turns and head tilts

Will be useful after a long day of sitting, before exercise and after sleep. They will help to work the cervical spine, improve blood circulation, reduce stiffness in the neck, remove muscle spasm and reduce pain and discomfort in this area.

Tehnika

Stand with a straight back, placing your feet shoulder-width apart and your hands on your waist. The head is in a straight position, shoulders are straightened.
Turn your head to the left, to the right, and then bend forward and backward.
All elements of the exercise are done slowly, without sudden movements to avoid accidental injuries and dizziness.
Breathing is even, rhythmic. It is not necessary to delay it.

Perform one approach of 10 repetitions for each element.

Forward and backward shoulder rotations

Work the thoracic spine and shoulder blades. This helps to increase joint mobility and mobility of the thoracic region, which helps to improve blood circulation, relieve stiffness and spasm in the upper back and neck, and reduce discomfort in this area.

The exercise will be useful for people with a sedentary lifestyle and problematic posture, as well as athletes of power sports.

Tehnika

Stand with a straight back, placing your feet shoulder-width apart. Bend your arms at the elbows and place your palms on your shoulders. The head is in a straight position, the gaze is directed straight ahead.
Perform circular movements of the shoulders forward and then backward. Try to touch your elbows when moving forward.
Perform all elements smoothly, without sudden movements to avoid accidental injuries. Try to perform in full amplitude to stretch the joints.
Breathing even, rhythmic. Do not delay it is not necessary.

Perform one approach of 10 repetitions for each element.

Circular rotations in the elbow joints forward and backward

Elbow joints are worked out. The exercise helps to warm them up and make them more mobile. It will be useful before upper body strength training, as well as for people with a sedentary lifestyle and the elderly.

Execution Technique

Stand up straight with your feet shoulder width apart. Take your straight arms to the side so that they are parallel to the floor. The head is in a straight position, the gaze is directed forward.
Perform inward rotational movements by bending your arms at the elbows. Next, rotate the arms at the elbows outward.
Move slowly, without jerking. This will help to work the joints better and more gently.
Breathing is even, rhythmic. Do not delay it is not necessary.

Perform one approach of 10 repetitions for each element.

Circular rotations of the hands

Work on the wrist joint. Useful for warming up the hands, which allows athletes to more effectively perform exercises with barbells, dumbbells, on the bar and bars. The movement is also suitable for those who sit a lot at the computer.

Tehnika

Stand up straight with your feet shoulder-width apart. Straighten your arms in front of you parallel to the floor. Head in a straight position, gaze directed at the hands.
Gently clench your fingers into fists and make inward rotational movements. Then rotate your fists outward.
Perform the movements slowly, without jerking. Full amplitude will help to better work the joints.
Breathing even, rhythmic. Do not delay it is not necessary.

Perform one approach of 10 repetitions for each element.

Turns of the body lying on the floor

Work the middle part of the back, ribs, shoulder blades. This allows you to improve the mobility of the spine, relieve stiffness in the muscles and reduce pain. The exercise will be useful for pensioners, people with a sedentary lifestyle, athletes and those who want to improve the health of the spine.

Tehnika

Lie on the floor on either side and bend your hips to form an angle of 90 degrees between the front surface of the thigh and the abdomen.
Bend your arms at the elbows and place your palms on your ears. The head is in a flat position with the gaze pointed straight ahead.
As you exhale, make a turn of the body. As you inhale, return to the starting position. Hips should be in contact with each other and not come off the floor.
Perform the exercise smoothly, without sudden movements. Start with a short amplitude, increasing the range of motion with each repetition.
Breathing is even, rhythmic. It is not necessary to delay it.

Perform one approach of 10 repetitions for each side.

Hips and pelvis rotations

The lower part of the body is worked out, which allows you to improve its mobility. The exercise will be useful for older people and those who lead a sedentary lifestyle.

Tehnika

Lie on your back, and bend your legs at the knees, putting the heels to the buttocks.
Spread your straight arms to different sides, placing your palms on the floor. The head is in a flat position, the gaze is directed to the ceiling.
As you exhale, turn your lower body with your back pressed to the floor. Your thighs should touch the floor. As you inhale, return to the starting position.
Perform the exercise smoothly, without sudden movements. Try to feel a slight stretch in the lower abdomen, lower back and oblique muscles.
Breathing is even, rhythmic. It is not necessary to delay it.

Perform one approach of 10 repetitions for each side.

Circular rotations of the hips

The hip joint is worked out, increases its mobility, improves blood circulation. The exercise will be useful before running, after waking up. Recommended for older people and those who have a sedentary job.

Tehnika

Lie on your back and bend one leg at the knee, the other straighten forward.
Straight arms stretch along the torso or put them in a comfortable position. Keep your head straight. The gaze is directed at the hip and knee.
As you exhale, perform circular rotations of the hip outward and then inward. With each repetition, increase the amplitude of the movement. The pelvis should not be pulled off the floor.
Perform the exercise smoothly, without sudden movements.
Breathing even, rhythmic. Do not delay it.

Perform one approach of 10 repetitions alternately on each side.

Flexion and extension in the knee

The knee joint is worked out. This allows you to improve its mobility, reduce swelling and pain. An excellent exercise for preventing injuries in the elderly.

Tehnika

Lie on your back and bend your legs at the knees. Put your left foot on the floor, and raise your right foot in the air so that the heel comes off the floor.
Place your hands in a comfortable position. Your head is level and your gaze is on your knee.
As you exhale, extend your right leg in the air. As you inhale, bend the leg back to the starting position.
Perform the exercise at a slow pace, without jerks.
Start the movement with a short amplitude up and down, increasing the range with each repetition.
Breathing is even, rhythmic.

Perform one approach of 10-15 repetitions for each leg.

Rotation of the foot

The ankle joint is worked out. The exercise warms it up and prepares it for the upcoming load, improves mobility and reduces swelling. It is an excellent option for preventing injuries and relaxing the feet from daily walking.

The exercise will be useful for athletes before physical activity, older people, with foot problems and sedentary lifestyle.

Tehnika

Lie on your back and bend your legs at the knees. Put the left foot on the floor, and raise the right leg in the air and straighten.
Place your hands in a comfortable position. The head is in a flat position and the gaze is directed at the foot.
Make circular movements with the foot inward and then outward. Then change the foot.
The exercise is performed at a smooth pace without sudden movements.
Start the movement with a small circular amplitude, increasing the circumference with each repetition.
Breathing is even, rhythmic.

Perform one approach of 10-15 repetitions for each leg.