Train clever and warm up. An osteopathic approach.

Train clever and warm up. An osteopathic approach.

may not be the goal of the training, but this preparation phase is still important. Without warming up, we cannot use all the advantages of our training and also increase the likelihood of injury.

A comprehensive warm -up should include three components: a general phase, an activity -specific phase and an individual specific phase. However, let's start with the undervalued psychological aspect of warming up.

transition and self -observation

Warm -up serves as a bridge between everyday life and our exercise practice (we will go into this in more detail in this article). Switching into this training mode focuses on the mind and brings awareness into the physical body.

This reflection phase gives us the time to recognize pain that can lead to an injury.

During the warming, you can see, for example, that your knee feels a bit sore when crouching. Since you have noticed this, you can take measures by completing the rehabilitation exercises prescribed by your osteopath. By taking the time to mobilize and activate certain tissues, you have significantly reduced the likelihood of injuries. And you may not have any pain announcements if you have not completed any warming up.

We should also use the warm -up phase to write down our general stress level and to consider what the most productive use of our time could be.

If, for example, we only slept for 4 hours last night and had a violent argument with a loved one, it would probably not be ideal to train with maximum effort. ** It will be important to listen and to enlarge or reduce your session appropriately avoid injuries and maximize your training potential.

** A consistent training routine is important to achieve a positive adaptation. You shouldn't miss a session if you are a little tired. Instead, consider to re -plan it and / or reduce the intensity.

If you are constantly exhausted, sick, injured and feel relentless discomfort, it may be time to re -evaluate your training goals and your stress of life. We all have a limited source of energy. Let's be careful how we use it. **

The general warm -up

The iconic general warm -up is exactly what you think. This consists of two parts: increase the heart rate and move the joints across the entire area. These goals can be achieved together or separately. Some common exercises are: jogging, high knees, butt, jumping, jumping, arm circles, hip circles, etc. These movements are important to get everything in motion. They promote blood circulation, lymph flow, muscle activation, oxygen circulation, the removal of metabolites and the structure of heat throughout the body. One of the goals of warming up is the increase in the smoothness of the tissue. We want our muscles to be supple to create strength and resist tensions. We also want our joints to slide, slide and roll smoothly to enable safe and efficient movement.

activity -specific preparation

In addition to our classic warm -up, we would like to supplement it with activity -specific preparation. Different physical activities strain the body differently and this should be reflected in this preparation phase. Our specific preparation for movement also stimulates certain connections between mind and muscle, so that we remember how a certain ability can be completed. This special preparation will stimulate both large and small muscles that are responsible for stabilization and generation of strength.

let's take dancing as an example. We can see that this activity includes a variety of movement challenges, including movements of the end area, speed fluctuations, strong effects and unusual changes in direction. It would be advisable to carry out an activity -specific warming up that imitates the movements in order to come with a lower intensity. Therefore, dancers can warm up with (increasingly harder) tall steps, fast turns, deep soul, bouncing and repeating basic steps.

individual warm -up exercises

Due to our individual movement / injury history, we may have to warm up certain areas of our body that feel stiff. You may even have special exercises from your osteopath for this exact restriction ... What a great time to do your rehab exercises! A good practitioner would have taken into account the various loads of your body in the physical activity you chose, taken into account your weaknesses and put together a number of exercises to promote the pain -free function.

warm -up exercises are important for various reasons. I strongly recommend you to save time in your training plan for you.