We are now moving quickly through the football and netball seasons, and if you’re anything like me, you’re starting to feel the effects a tough game can have on the body! With these sore and tight muscles starting to creep in, preparation and recovery becomes EVEN MORE important. I know what you’re thinking… HOW IS THAT POSSIBLE!?

Today we move into Part 2 of our three part series on preparation and recovery, where I’ll tell you:

  1. WHY it’s so important to warm up before ALL exercise (not just football and netball!) and
  2. HOW to complete a top notch warm up to get our bodies primed and ready for exercise!


Why warm up?

We exercise to build muscle, lose weight, improve performance and to simply FEEL GOOD!  But let’s face it, this is not going to be easy to do if you’re lying in bed injured! Completing a thorough and specific warm up routine can help to reduce the likelihood of injuries! The benefits also extend into performance (who doesn’t want to perform the best they can!?).

How does warming up help?

For the purpose of this explanation, let’s pretend our muscles are rubber bands (bare with me, you’ll understand in a sec!).  If you spend all day sitting at a desk, lying on the couch watching tv, or even sleeping in, then these rubber bands have not been stretched or used much at all.  Add to this, WINTER IS COMING (for all you Game of Thrones fans), then these muscles become even more taut. 

Going straight into any exercise in this state stretches these bands very quickly, increasing the chances of them snapping. This rubber band analogy also works with the ageing.

As we get older, our muscles just don’t have the elasticity they used to, just like rubber bands (I told you it would make sense eventually!).   So let’s make sure we warm them up! 

‘You still haven’t told me HOW to warm up!?’  Well in Part 1 we spoke about the differences between the varying types of stretching (So if you’re not sure, go have a read!). 

Following a low intensity version of the exercise you’re about to perform, DYNAMIC STRETCHING takes the cake as one of the best ways to get our body primes and ready for exercise!

Dynamic stretching:

  • improves blood circulation
  • activates the nervous system and
  • prepares your joints and muscles for maximum flexibility

This means you can perform with great technique, high intensity and a decrease risk of injury. 

When to Consult us?

  • If warming up is an area you need some help with
  • You’re feeling very tight before training
  • You’re slow to recover
  • You suffer niggling, on-going injuries
  • You’re coming back from injury and need some tips on a structured and individualised warm up routine


then come see us here at Pakenham Osteopathy! We are here to help!  If you have any immediate questions about stretching or warming up please feel free to email me: