A large number of all sports injuries occur due to inadequate warming up of muscles and tendons, ergo: could be avoided. How do you warm up the muscles properly before sport?

 

A sports lesson is short, so unfortunately many sports teachers and trainers don't spend much time on a warm-up programme. The result: torn muscles, muscle strains, tendon and ligament overstretching. In order to mobilise the body properly before sport, you should do some stretching and loosening exercises in the changing room or on the sports field after changing before the training session begins. This avoids many injuries and also reduces muscle soreness.

 

Loosening and warm-up exercises before sport

Loosen the body and get into position. It is important to perform the exercises smoothly, without jagged movements and without lingering. Briefly loosen the muscles after each exercise by shaking them out slightly.

Exercise 1

Stretch the outside of the body. Cross your right leg behind your left leg and stretch your right arm upwards. With your arm outstretched, tilt your upper body sideways to the left, then switch to the other side of your body. Repeat the exercise ten times.

Exercise 2

Neck muscles: Stand with your back straight and shoulders wide. Press your shoulders down and tilt your head alternately to the left and right with your ear on your shoulder. Repeat ten times, loosen the muscles and ten more times.

Exercise 3

Loosen the shoulder muscles. Stand with your shoulders shoulder-width apart and your back straight. Circle your shoulders forwards 10 to 20 times, then backwards.

Exercise 4

Stretch the leg muscles. Do a long lunge forwards with a straight upper body. Alternate between putting your right and left leg forwards. Do each leg ten times.

Exercise 5

Loosen your legs and hips. Stand shoulder-width apart with your back straight. Bend one leg back towards your bum and hold it with your hands. Stand on one leg, keep your thighs together and tilt your pelvis forwards and backwards alternately. Repeat ten times and then keep the other leg bent.