Do you love to get outside and play? Are you a swimmer, cyclist, hiker, gardener, surfer, or trail runner? Maybe you love to hit the gym or train for more traditional sports like football or soft ball?

Getting exercise is great for your physical and mental health, no question. But when you're seriously active, you increase your risk of musculoskeletal injuries.

The good news is that you can decrease your risk of injury by adding a quick warm-up to your exercise routine.

How does warming up prevent injury?

A warm-up helps get your cardiovascular and musculoskeletal systems prepared for physical activity. When blood pumps to an area in the body, it lowers the chance of a muscle pull or joint injury. 

When you warm up, you gradually increase your heart rate and blood circulation, and loosen your joints. Warming up also increases blood flow to your muscles. When your muscles and joints are more flexible, they are more ready for action.

Do this 5-minute warm-up to help prevent injury. 

This quick warm up is one of Dr. Goldi's favorites. You can do it before going for a walk, lifting weights in the gym, skiing or rock climbing. 

Upper Body Warm-up

1. Neck rolls — 5-10 in each direction
2. Shoulder rolls — 5-10 back and forward
3. Swimming arms — 5 sets back and forward
4. Criss cross arm swing — 5-10 times

Spine Warm-up (hold these for 5-10 seconds each)

1. Forward bend and extend stretch
2. Hang-dog
3. Side lean
4. Spinal twists

Lower Body Warm-up

1. Front leg swings — 5-10 each leg
2. Side leg swings — 5-10 each leg
3. Hip circles — 5-10 in each direction
4. Air squats
5. Lunge stretch (hold for 5-10 seconds each side)

Doing this 5-minute warm up allows your muscle temperatures to increase, making you more flexible. More flexibility means less injury. If you want to prevent injury or improve your athletic performance, do your warm-up.

Need advice on a warm-up specific to your activities and lifestyle?

As chiropractors (and very active people ourselves) we can help with that.

Concerned that you're needing more flexibility?

Regular chiropractic and massage can help keep your body flexible and optimize your musculoskeletal function.

Click here to book your appointment with one of our highly qualified chiropractors and massage therapists in Aptos.

Want to see the warm-up in action?

Dr. Goldi made this video a few years ago, and we want to share it because it's still a great way to prevent injuries from sports and other activities that get you moving.  

Warm up with Dr. Goldi.