What Is Most Important to Include in a Warm Up?

We get many people coming in to our practice asking what can we do to further help performance before and after physical activity? This is known as a warm up and cool down in generic terms. The purpose of a warm-up is to prepare the body for activity and in particular to promote optimal performance and decrease injury risk (1), something to be considered with anyone who engages in physical activity of any form. 

Have you considered gluteal band activation as part of your lower limb performance routine? Widely known as a theraband, these bands are used in a variety of ways as part of physical therapy and even general exercise routine warm up and cool downs. Literature has trended towards using an activation protocol with the effect showing increased force in gluteus maximus and hamstrings following this, potentially increasing quality of movement in the lower limbs (2).

A reduction in gluteal muscle strength may be linked to lower extremity injuries and hence the need to consider an activation protocol of the gluteals to reduce this possibility (2).

With so many movements from general and physical activity putting increased repetitive stress loads through our bodies it is paramount we help counteract and use preventative measures for longevity in sport and life. If you want to find out if chiropractic may help manage and improve your performance with theraband support, have a chat with one of our chiropractors to see how they can assist and tailor something specific to your needs.

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References

1. Parr, M., Price P. D. B., & Cleather D.J. (2017). Effect of a gluteal activation warm-up on explosive exercise performance, BMJ Open Sport Exerc Med 2017;3.

2. Darryl J. Cochrane, Michael C. Harnett & Scott C. Pinfold (2017), Does short-term gluteal activation enhance muscle performance? Research in Sports Medicine, 25:2, 156-165.
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