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kinds of exercises involve warm up activities. Unfortunately,
people absentmindedly do warm up activities in the wrong way.
And this may lead to injuries. Here are some warm up mistakes
that you may be doing already. One
warm up mistake is the neck roll. Rolling the neck will rub
and grind together the axis vertebrae of the neck. This will
adversely affect the spine. In stretching the neck, there are
only three different ways to do it. First, move the head forward
and backward. Second, twist your neck to the left and right.
And third, lean your head close to the shoulder, first to the
right shoulder and then next to the left shoulder.
Another
common mistake when warming up is throwing the arms back behind
the body. This abrupt motion will weaken the ligaments at the
shoulder joints. The hyper-extension will eventually rip apart
the pectoral muscles. To safely and properly warm up the arms
and shoulders, circular motions are effective. And in all exercises,
controlled and deliberate movements must be done.
Doing a
bunny hop is another mistake. This strains the knees and will
lead to fatal injuries. The best way to warm up the knees is
to use circular motions. These motions must be coming from the
hips and ankles while the knees are locked in a slight bend.
Knee bounces are fine as long as you know what you are doing.
That is, you do not overextend.
Yanking
your body is a big mistake. For example, in back stretches,
some people who are trying to bring their head towards the right
knee will hold the right leg and use this hold as leverage to
pull the upper torso closer and lower. This will not add to
a person’s flexibility. It will only force the muscles to shorten
themselves. And this can be excruciatingly painful. The best
way to warm up and do back stretches is to go as far as your
upper body can go and then hold this position for about six
seconds. Your head may not go as far as you want it to be, but
be patient about it. Eventually, you will achieve the ability
of a contortionist if you do all your stretching exercises the
right way.
In a hurdle
stretch, the common mistake of people is to stretch their bodies
too far that the hip of the leg being stretched is lifted off
the floor. A lifted hip is a sign that there is overstretching.
Again, the best way to go is to move your body as far as it
can and hold the position.
Sitting
back between the legs should be done only by people who have
achieved superior suppleness. This position should be avoided
by beginners because this would the damage the ligaments of
both knees.
We hope
that by knowing these mistakes, you will have a safer warm up
exercise.
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