Prepare your body before training

Are you one of those who miss the warm up because are always late to Martial Arts class, Crossfit, Tacfit or any kind of training? Or, are you just lazy and believe that the warm up is not important?

If that’s your case, let me tell you that YOU ARE DOING WRONG. One of the best ways to prevent injuries is devoting time to the preparation of our body before any type of physical activity.

My coach Esteban Sibaja always recommends starting from the basics. A physical evaluation must be done to determine muscle imbalances or weak areas in order to program corrective exercises that will help me improve those deficiencies (these evaluations are done at regular intervals to monitor progress).

Then we can start our "warm-ups" using the FOAM ROLLER. This cylindrical device helps us to work flexibility and mobility when putting pressure through direct muscle stimulation. This slides muscle fascia and activates mechanisms that allow blood circulation in areas where blood is accumulated. It also contributes to muscle relaxation, relieves tension in localized areas or trigger points that helps to remove adhesions.

In addition to using the foam roller, it is important to perform MOBILITY and FLEXIBILITY exercises in areas that commonly affect people such as hip and ankles; as well as muscle ACTIVATION exercises that are not normally activated as the buttocks and the scapular retractors.

The localized warm up is very important in our trainings, so no matter how lazy you feel, do not avoid it because it diminishes the chances of injury.

There are a lot of mobility, flexibility and activation exercises that can be performed in your warm ups, you just have to find the ones that suit your sporting needs.

Remember, "What is good for Peter, is not necessarily good for John...”

#english