A proper warm up can increase the blood flow to the working muscle which results in decreased muscle stiffness, less risk of injury and improved performance.

Additional benefits of warming up include physiological and psychological preparation. Recently there has been a shift in thinking and scientific evidence from the ‘traditional’ warm up consisting of a light jog and then 10-15minutes of static ‘long hold ‘stretching after.

Research work by McNair (2000) [1] and Knudson (2001) [2] suggests that the use of dynamic stretches - slow controlled movements through the full range of motion - are the most appropriate exercises for the warm up, and by contrast, static stretches are more appropriate for the cool down.

Here are some ideas on how to warm up before your run or game:

1. Gradually increasing the intensity of your specific sport is always a good start. If about to play soccer, rugby or go for a run, begin with a light jog and then add a few faster paced run throughs. Focus on smooth controlled movements with ‘drive’ and not necessarily at full flat out pace.

2. Movements that are specific to your sport. These could include step lunges or running low and zigzag for netball, soccer and rugby. Short 5-10 meter sprints while changing direction, or swinging/pumping movements of the arms while skipping to warm up the upper body. Sprints and dropping down to touch the sidelines. Use your imagination here. Think of all the drills you may practice at training and use them as your ‘calisthenic-like’ warm up to prepare your muscles for your sport.

3. The ‘Skip with a Twist’ exercise. A simple warm up exercise for the muscles of the core, upper body and legs.

Read more at http://sportsmedicine.about.com/od/sampleworkouts/qt/SkipTwist.htm

Cooling down after your game should consist of a light 5 minutes jog or walk to decrease body temperature and remove waste products from the working muscles such as lactic acid. Follow this up with 5 to 10 minutes static stretching exercises. Static stretches are more appropriate to the cool down as they help muscles to relax, realign muscle fibres and re-establish their normal range of movement.

These stretches should be held for approximately 10 - 30 seconds. Stretching after your game not only has benefits in the physiological state of your muscles and joints, but it also just feels great!

1.MCNAIR, P.J. et al. (2000) Stretching at the ankle joint: viscoelastic responses to holds and continuous passive motion. Medicine & Science in Sport and Exercise, 33 (3), p. 354-358

2.KNUDSON, D et al. (2001) Acute Effects of Stretching Are Not Evident in the Kinematics of the Vertical Jump, Journal of Strength & Conditioning Research, 15 (1), p. 98-101

As we spend so much of our time sitting at our desk mostly staring at a computer screen it is very easy to become stiff and sore. Here are 5 easy ways to exercise while at work to reduce your stiffness and pain:

1. Seated Twisting: Move forward so you are sitting on the edge of your chair and sit up tall. Reach around towards the back of the chair with your right hand and place your left hand on the back of your right knee. Staying up tall, hold here for 20 seconds to feel a stretch around the middle of your back. Repeat to the left side.

2. Neck rotations: Your neck joints like to be moved to try and avoid stiffness. Sitting up tall turn your head to the left, like you are looking over your shoulder hold for 1 second then look to the right. Repeat 5 times to each side.

3. Wrist stretching: Straightening your right arm out in front of you towards your screen with your palm facing the ceiling. Gently let your fingers fall towards your desk and pull towards you with your left hand to give an extra stretch. Hold for 20 seconds and repeat on the left. This can help stretch the wrists especially if you are using the mouse for long periods of time.

4. Hamstring stretch: Standing up beside your chair. Place your right foot on the chair, making sure your hips and your left foot are facing the chair. Hold your body up tall and fold at your hips bringing your chest towards your knee. If you have your body tall you will not need to bend forward as much before feeling the stretch in the back of the thigh. Keep both legs straight and try not to reach for your toes. Hold for 20 seconds and repeat on the left. There is a high correlation with tight hamstrings and back pain so it is always great for your body to do hamstring stretches.

5. Move: Moving every hour is the best exercise you can do for your body at work. Go and get a drink or put your printer further away so you can walk and move for a few minutes every hour. Our bodies were not designed to sit for 8 hours straight.

Melanie Platt

B.App.Sc(Sports Studies), M.Phty

Principal Physiotherapist for The Fix Program.