Warm Up Exercises - By: Dr John Anne

It is a very common feeling of every human to look hard. It is believe that we need to warm up before we sprint as the process prepares us physically and mentally for the task ahead. Even many athletes from many sports have been used to raise their body temperature with 5-15 minutes of gentle cardiovascular work and then stretching off. Here are some of the effective warm up exercises are mentioned below:

Warm up exercises

Quadriceps standing-Stand holding on to a secure object and keep one of your hands raised out to the side for balance. Raise one of your heels up towards the buttock region. Now, grasp hold of your foot with one of your hands. Inhale and slowly pull your heel to the buttock region while pushing your pelvis forward. You should aim to keep both knees together. Keep the slight bend in the supporting leg.

Bar twist-Stand and keep both of your feet facing forward and double shoulder width apart. Keep your legs slightly bend. You can use a bar to keep your upper body straight. Position your elbow high as you slowly twist around in both directions. Avoid moving at speed and also forcing the stretch.

Leg drives- Lean forward against a wall. Keep your hands out at the shoulder level and your feet shoulder width apart. It should be approximately 1 meter apart from the wall. Look straight and keep your body straight. Lift your right leg, with the knee bent and continue until the upper thigh is parallel to the ground. From your hip drive the leg back, so that your forefoot contacts the ground now, pull the leg back up to the starting position to complete one repeat. Perform in sets of 10 on each leg. You can gradually increasing the speed of the drive.

Hip stretch-Stand straight and take a half-step back with your right foot. After that, bend your left knee and shift your weight back to your right hip. While keeping your right leg straight, bend forward more and try to reach farther down your right leg. Hold the position for 15 to 30 seconds. Switch sides and repeat as per your capability.

Leg extensions- Face a support and hold on with both hands. Try to bend at the knees and bring one of your leg forward, then extend and swing the leg back and behind. Repeat the process 10 to 15 times, and then switch legs. Be cautious of hyper-extending your lower back.

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