Warm Up and Dynamic Stretching

Our Exercise Physiologists at each Longevity location – Edgecliff, Lindfield, Marrickville and Randwick conduct sessions in a structural manner, beginning with a warm up at each session. This warm up allows for our members to adequately prepare for the session ahead. Read on to learn more about the different types and benefits of a warm up from Longevity Exercise Physiologist, Dylan Furey based at Marrickville and Randwick.

 

There are any different ways to WARM UP before a bout of physical activity, such as; light jogging, cycling, static stretching, skipping and many more. The main goal of a warm up is to prepare for that specific sport or movement as safely as possible. This includes performing specific movements at light intensity.

The emphasis of warming up or stretching should be to focus on daily acute changes to decrease risk of injury, improve physical performance and increase recovery.

Among all the different ways to warm up, the most prominently used and clinically studied are Static stretching and Dynamic Stretching/warm up. We are going to discuss the advantages and utilization of both.

Dynamic stretching/warm up is comprised of performing specific movements of multiple joints 10-15 times or for several minutes through a full range of motion. A dynamic warm up focuses on mimicking the sport or movement before full exertion is produced.

These movements can include body weight lunges with spinal rotation, hopping, body weight squats, legs swings, wall slides, windmills and light jogging/cycling/swimming.

 

In this video we can see our Clinical Exercise Physiologist, Dylan Furey at our Randwick location in Gym 115 performing a dynamic warm up movement focusing on the hips and Spine.

 

The theory behind Dynamic warmup is that a light bout of aerobic activity may increase muscle and core temperature, causing a decrease in muscle stiffness, an increase metabolism, circulation and nerve conduction.

Due to these physiological benefits a dynamic warm up has been seen to be beneficial towards injury prevention and increase performance in strength and power and sprinting.

https://www.researchgate.net/publication/23994992_Effects_of_Dynamic_and_Static_Stretching_on_Vertical_Jump_Performance_and_Electromyographic_Activity

 

When performing more strength and power activities such as weight training, jumping, throwing and sprinting, studies have shown a specific dynamic warm up to be beneficial.

https://insights.ovid.com/crossref?an=00124278-900000000-94938.

 

If you want any more information on how to prescribe a specific dynamic warm up or improve your athletic performance and rehabilitate your injury, contact any of our Exercise Physiologists at Longevity in Edgecliff, Lindfield, Randwick or Marrickville.

Stay tuned for tomorrow’s blog on the insights to static stretching.

 

Written by Dylan Furey.