To Warm-Up, or Not to Warm-Up?

‘ Are Warm-ups effective within an injury prevention programme? ‘

This is a question I frequently get asked and generally my response is ‘yes, but only if they are done effectively.’

In my opinion, an effective warm-up is beneficial to prepare the body for the day ahead. For example, jobs that involve bending or reaching forward require well-balanced hip joint movements to prevent strain. Therefore, a warm-up routine should focus on encouraging hip joint movement, ensuring the body is prepared to move efficiently and safely.

Additionally, an appropriate 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.

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Provention’s First Move programmes equip individuals with the knowledge to move, think and look after their physical well-being, creating habitual movement and preventing injury.
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