How To Warm Up To Prevent Injuries :

Warming up is essential for preventing injuries and getting the most out of your martial arts training. This how-to will guide you through a safe and effective warm up that can be used in conjunction with any other training regimen.

 

Time Required: 15 minutes

Here's How:

1. Neck Rotations

   Slowly move your head from the front to the back 10 times, then another 10 times from the left to the right, and then rotate the neck from shoulder to shoulder in a circular motion. Repeat 10 times in each direction.

2. Shoulder Rotations

   Slowly rotate or "shrug" your shoulders 10 times forward and 10 times backward. (or as variation like a swim- crawl, 10 times forward, and 10 times backward. Another good movement is to pull the shoulders up for two seconds, and then drop them (repeat 10 times.)

3. Arm Circles

   Extend the arms out to the side at shoulder level. Circle the arms forward and backwards 10 times using small circles. Then repeat using larger circles. Be sure not to drop the arms below chest level while circling. (A good variation is to circle one arm forward, while at the same time circling the other arm backwards, 10 times, and then change direction for both arms.)

4. Wrist Rotations

   Rotate the wrists 10 times inward and 10 times outwards.

5. Waist Rotations

   Bend deeply at the waist and rotate in a full circle. Be sure to rotate the waist as opposed to the hips. You should feel a stretch in the waist and lower back.

6. Knee Rotations

   Place your hand on your thighs above your knees, not on the knees themselves. Rotate slowly and deeply 10 times each direction. (Do this with the feet separated, and with the feet together.) 

7. Ankle Rotations

   Put one foot to the back, leaning on the toes, and rotate each ankle 10 times inward and 10 times outward, and then off course the other leg.

8. Seated Stretch

   Sit with your legs spread as wide apart as you feel comfortable (never push so far that it hurts !). Lean out towards each leg, and the center. Remember to keep the back straight. A good way to remember this is to try to touch your chin to your knee or shin instead of your forehead to your thigh. Go down slowly and exhale, holding for at least 10 seconds each side. Remember not to bounce or move too quickly. Use smooth, slow movements.

Tips:

1. Remember to always move slowly and smoothly. Using quick, jerky movements increases your chances of injury and doesn't stretch you as effectively.
2. Always try to relax. Tensing up while stretching eliminates the effectiveness of the stretch.
3. Increase the number of repetitions as you progress.
4. Try to enjoy a good warm-up... preferably with running, jumping, push-ups, and sit-up´s... Some people don´t like warming up, because they feel it´s a waist of time... But from a good warm-up comes great condition, souple muscles, and it´s the basis for any serious martial-arts training... (No champion came that far without serious warming up and conditioning !)
5. Don´t forget that after a good training a cooling-down is just as important...

Enjoy your training !!!