5 Warm-Up Exercises to Prevent Injuries
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Avoiding injuries starts with a proper warm-up.
Whether you are just starting out or are an experienced athlete, a good warm-up prepares your muscles, tendons and joints for exertion. These 5 exercises loosen your body, improve your mobility and significantly reduce the risk of injury.
1. Jumping Jacks (1 minute)
Activates the entire body and increases your heart rate in a controlled manner. Make sure to land on the balls of your feet to reduce impact on your knees.
2. Arm circles (30 seconds each direction)
A must for anyone training upper body. Start small and gradually make the circles bigger. Don't forget your breathing: breathe in and out calmly.
3. Bodyweight Squats (15 reps)
This exercise warms up your legs, hips, and lower back. Focus on a straight back, knees behind your toes, and a deep, controlled movement.
4. Lunges with torso rotation (10 per side)
Combines mobility with core activation. Step forward into a deep lunge, twisting your upper body towards your front leg. Great for back, legs and stability.
5. High Knees (30 seconds)
Increases your heart rate and activates your hip flexors. Try to bring your knees to hip height, in a rhythmic tempo. A good preparation for explosive power.
Why this is important
A good warm-up:
- Reduces the risk of muscle tears and overload
- Improves your performance during training
- Provides better focus and control