Master Class
Warmup skippers learn the hard way why it’s silly to skip your warmup.
Fitness-related injuries — acute and chronic — are common. In many cases, a few simple precautions could have prevented them.
This week, I’ll present my top recommendation for working-injury avoidance. Plus, I’ll introduce an exercise that fits perfectly within a warmup routine targeting injury prevention.
As we age, fitness becomes more about sustaining quality of life rather than achieving a predetermined physical outcome. Health, productivity and pain-free daily life are the goals that motivate many.
We must put injury prevention at the top of the list. Injuries derail progress, reduce motivation and hinder the quality of life that exercise is designed to enhance. It’s important to approach each workout with a thought about injury prevention, starting with the moment you step into the gym.
First, recognize risks. Balance trainers, elevated surfaces and hurled objects all present more hazards than standing on solid ground performing a controlled motion. Those with less experience should avoid these high-risk maneuvers in favor of more stable options.
Second, know your body. What injuries have you had? Do you have a knee that “catches” or a shoulder that “twinges” in certain positions? Be aware of your danger areas and ensure that any movements involving them are controlled, careful and by the book.
Finally, always do a comprehensive warmup. Regardless of one’s age or risk profile, a warmup dramatically changes the body’s physiological readiness for exercise. Increased blood flow and joint lubrication allow for more streamlined movement, lower risk for strains and better performance.
Incorporating these three steps into every workout will reduce the risk of injury, although that risk can never be eliminated.
This week’s exercise is designed to be added to a comprehensive warmup routine and specifically targets the shoulders, which are among the most frequently injured body parts.
1. In a standing position, hold the handle of a kettlebell with both hands facing one another. Hold the kettlebell close to the center of your chest.
2. From here, perform circles around your head while keeping both hands on the kettlebell handle.
3. Do one circle to the left, then reverse direction and do one circle to the right.
4. Perform eight repetitions in each direction for a total of 16 circles. Work up to two sets.
The Halo exercise allows the rotator cuffs to move through their range of motion against mild resistance that’s applied in a controlled manner.
For those with tight shoulders, try beginning the movement with very small circles and expand the arc as the shoulders start to warm up. After a couple of sets moving each direction, shoulder movement should feel less restricted, allowing for better performance throughout the workout.
Matt Parrott has a doctorate in education (sport studies) and a master’s in kinesiology and is certified by the American College of Sports Medicine. vballtop@aol.com