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TO WARM UP OR NOT WARM UP?
I frequently get asked the question "Are Warm-Ups effective as a component of an injury prevention programme?"
My response is yes but only if they are done effectively.
In my experience, an effective warm-up is beneficial to prepare the body for the day ahead.
For example, jobs that involve bending or reaching forward require a well-balanced hip joint movement to prevent strain. Therefore, a warm-up routine should focus on encouraging hip joint movement to ensure the body moves efficiently and safely.
Additionally, a good warm-up helps increase blood flow to the muscles and soft tissues, as well as improve flexibility. For instance, activities that involve reaching forward require good upper back and shoulder mobility. Therefore, warm-up exercises should focus on enhancing upper back and shoulder mobility to prevent injuries.
Other important factors to an effective warm-up regime are:
🤾♀️ large, dynamic body movements that engage multiple joints simultaneously, providing maximum benefit in a short amount of time.
🕜 Brief, taking less than 5 minutes.
👍 Varied regularly to keep participants engaged and motivated.
A group warm-up programme not only helps prevent injuries but can foster team culture and unity.
Check out this video showcasing one of our warm-up exercises, the Rugby Line Out.
This particular exercise offers numerous advantages such as promoting balanced hip joint movement, stretching the hamstrings, improving thoracic mobility, and increasing blood flow to all parts of the body.
#warmup#injuryprevention#hipjoint#backcare
Go on to the rugby field. This one's called the line out. So I want you to imagine you're a lock and a line out. And this movement's great for opening up your chest, for stretching right out through your arms, because you spend a whole lot of time with your arms forward into this position here. So we wanna stretch right up into this position. So if you just watch me as I go through it first, you're standing with your feet just comfortably apart, and the first movement is just bringing your hands down onto your knees so you're resting. Into your knees in that position there. Now remember, we want to jump from here. We're in a line out. So you want to get your arms back, right back behind you so you can get some elevation from here. And then we're gonna throw our arms forward. So we're coming right up and I'm looking with my chest right up towards my hands. I'm trying to catch the ball up here. Alright, so if you could do that with me, come through that together with me. So standing, set your feet up comfortably apart and slightly turned out down into the starting position, which is hands onto your knees. Just rest your hands comfortably on your knees for that position. Now from there, bring your arms back behind you as if you're going to get some elevation for that jump. And now charge your arms forward coming straight up in front of you, looking up towards your hands. Now I want you to go back down to that starting position again. Let your. Hands come down to your knees, arms back behind your shoulder blades pulling together and arms throwing up, looking up to catch that ball. Right. So just stop for a moment and we'll have a look at Sam doing this movement so we can analyze it a bit more. So from there, Sam, bringing your hands down to your knees. Now you'll notice and we heard the crack of the knee. See how the knees are going forward? Sam's knees are going forward of his ankles. I want you to bring that weight so it's coming further back towards your heels and your knees are over your ankle joints. So from this, Sam, get ready to jump on your arms back, ready to jump on your arms back. You see there now Sam's backs a little bit rounded. If you can, I'd really like to see you flatten your back down here. So the weights coming through the back. Now forward, throw your arms up from there, Sam, look up to the ball, catch the ball right up through there and now come back to that. Batting position, hands to your knees a little bit quicker, arms up, chest up. Perfect. Throwing your hands right up into the ear again. So just pause from there. I want you to make sure you're not jamming up your neck. If you can't look up to your hands, just perhaps bring your hands a little bit further between the balls out in front of you from that position. But if you can, great. If you can, Sam, looking, lifting your chest right up towards the border. If you can get that position without hurting your neck, that's what we're looking for. So that's great. That's the rugby lineout. Thank you, Sam. You can bring your arms down from there. That's the rugby line out if you can stop and do that altogether now.
A Muslim who helps other Muslims with their Health and Well- Being | Physiotherapist | Coach the top 1% of results driven and time restrained Muslims, optimise their health, lose body fat and reduce biological age |
I’m genuinely tired of seeing
brothers and sisters relying
only on the treadmill,
cross-trainer, or stairmaster.
If your goal is to lose body fat
or build lean muscle,
resistance training is the way forward.
Here’s a simple, effective
full-body workout plan.
Just 30 minutes,
2-3 times per week.
**Full-Body Workout Plan:**
🔹 Bench Press – 3 x 6-8 reps
🔹 Chest Fly – 3 x 15 reps
🔹 Lateral Raises – 4 x 15 reps
🔹 Tricep Rope Pushdowns – 3 x 8 reps
🔹 Leg Extension – 3 x 10-12 reps
🔹 Seated Leg Curl – 3 x 10 reps
🔹 Smith Machine Squat – 4 x 8 reps
This approach builds strength,
tones muscle, and supports fat loss.
Let’s take care of this amanah—
our bodies—in a way Allah SWT
would be pleased with.
DM "HEALTH" for a FREE 1-1 health audit
and let’s get you started
on a path that honors
your strength and well-being.
I agree Hannah Ensor. It is important that health professionals and those with lived experience are both clear when communicating about exercise. Human beings are designed to move but we need to find the best way of doing that for each individual.
#personalisedadvice#movement#function
Founder of Stickman Communications and volunteer at the HMSA
Exercise is essential to managing #hypermobility - but often generic advice doesn't help. One thing that made a huge difference to me was realising that exercise wasn't 'Running about' - that always left me injured, but included any controlled movement.
Housework done in flop mode wasn't effective exercise - but housework done focusing on controlling my joints and activating relevant muscles absolutely was. Even sitting unsupported during an ad break and activating my core was effective exercise. This enabled me to go from exercise always causing injury and worsening symptoms, to making slow but steady progress.
Use or Lose it!
As a practitioner, I am alarmingly surprised by how many people express that they can no longer get on the floor or how long it has been since they have been able to. Please prevent broken bones by practicing getting on the floor and back up. Doing some of your stretches on the ground without balancing is essential. Purely passive stretching is necessary.
Gentle Reminder: we must spend time getting up and down from the floor. Doing some of your stretches on the ground without balancing is essential.
#useorloseit#flexible#injuryprevention#preventbrokenbones#passivestretching#inclusivelifestyle#inclusivestretch @nicolewithinclusive
POPEYE
𝘛𝘩𝘦 𝘚𝘢𝘪𝘭𝘰𝘳 𝘔𝘢𝘯
𝗖𝗮𝗽𝘁𝗮𝗶𝗻𝘀 𝗼𝗳 𝗖𝗿𝘂𝘀𝗵
As many reps as possible to failure
[ ] 2.0 CoC gripper to failure
[ ] 1 minute rest
[ ] 1.5 CoC gripper to failure
[ ] 1 minute rest
[ ] 0.5 CoC gripper to failure
[ ] 1 minute rest
𝗛𝗮𝗺𝗺𝗲𝗿 𝗖𝘂𝗿𝗹𝘀
3 Sets
[ ] 12 per arm
Two dumbbells, do all 12 on one arm, while holding opposing dumbbell then switch.
[ ] 2 minutes rest
𝗕𝗮𝗿𝗯𝗲𝗹𝗹 𝗖𝘂𝗿𝗹𝘀
3 Sets
[ ] 12 reps
[ ] 1 minute rest
𝗙𝗮𝗿𝗺𝗲𝗿 𝗖𝗮𝗿𝗿𝗶𝗲𝘀
3 sets
[ ] 100 meters
[ ] 3 minutes rest
𝗙𝗼𝗿𝗲𝗮𝗿𝗺 𝘀𝘁𝗿𝗲𝘁𝗰𝗵𝗲𝘀
• The information provided here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Participating in this workout may involve physical activity and exercise that could potentially result in injury or harm. By participating, you assume all risks and liabilities associated with this workout. The individual makes no guarantees or promises regarding the results you will achieve from participating in this workout.
#health#wellness#motivation#personaldevelopment#personalbranding#education#coaching#fitness#fitnessindustry#coach#fitnesstraining#fitnessmotivation
I've racked up a few injuries over the years, and each one has taught me something crucial about the importance of working hard and movement in recovery, both in sports and sitting.
1. Knee Injury: A bad leg press form caused major pain
Recovery time: 10 years
2. Back Injury: Training for the Bundeswehr (two bulging disks)
Recovery time: 2 years
3. Hip Injury: Semi-torn muscle from deadlifting
Recovery time: 1.5 years
4. Shoulder Injury: Rotator cuff strain from bench pressing too much weight
Recovery time: 6 months
5. Hip Injury Reopening:
Recovery time: 5 days
The last injury only took 5 days to recover. By then, I've learned that recovery isn’t resting, it’s about staying in constant movement.
As "The New Toughness Training for Sports" from Mr. Loehr puts it, “Great stress simply requires great recovery.” For me, that meant shifting from passive rest to active recovery:
1. Regular 2-3 hour walking sessions to keep my knees in check.
2. Learning to respect the weights and focus on form.
3. Cooling down after workouts and prioritizing sleep.
4. Prepping muscles properly with dynamic stretching.
5. Stretching properly after every session and every night.
The last injury was 3 years ago, and since then, I’ve been pain-free.
Now, I lift more than ever, can sit for 16 hours straight, and have never felt better.
WALL ANGEL💪🏼
Performing a wall angel is an excellent injury prevention exercise on its own in addition to performing before pressing weight overhead.
It can improve mobility, alignment, and posture.
Recommendation:
Perform 60 seconds - 3 times per week
Stand against the wall with our feet, hips, upper back, and head in contact. Work to extend the arms directly above the shoulders while maintaining contact with the wall. Return the arms down until the hand positioning reaches outside the shoulders. Repeat.
**It's important to Note that not everyone can keep arm contact with the wall due to limitations. However, it's a goal worth striving for, as it can help you fully experience the benefits of the wall angel exercise.**
~Coach Rob
Destini Robinson, M.S., CSCS
MOVE PERIOD Head Coach
MOVE Member Cheri Conkie
#moveperiod#exercise#variation#movemoments#strength#training#cardiovascular#health#wallangel#injuryprevention#posture
#ComplexitySimplified When people begin a new exercise program, they often push their bodies too far and put themselves at risk for injury. The common notion that exercise must be really hard or painful to be beneficial is simply wrong. Moderation is the key to safe exercise. Safe exercise programs start slowly and gradually increase frequency, intensity, and duration. Safe exercise guidelines include dressing appropriately, replacing athletic shoes as they wear out, striking the right balance for a total body workout, warming up, stretching, taking your time, staying hydrated, cooling down afterward, and resting when you get tired, sore, or are in pain.
Use or Lose it!
As a practitioner, I am alarmingly surprised by how many people express that they can no longer get on the floor or how long it has been since they have been able to. Please prevent broken bones by practicing getting on the floor and back up. Doing some of your stretches on the ground without balancing is essential. Purely passive stretching is necessary.
Gentle Reminder: we must spend time getting up and down from the floor. Doing some of your stretches on the ground without balancing is essential.
#useorloseit#flexible#injuryprevention#preventbrokenbones#passivestretching#inclusivelifestyle#inclusivestretch @nicolewithinclusive