Updated: Aug 26, 2020
It is especially essential to properly warm-up before any physical exercise. The motivation behind a warm-up is to forestall injury by increasing the body's core and muscle temperature. Warm muscles increase the pace of vitality creation which builds reflexes and brings down the time it takes to contract a muscle. A decent warm up ought to likewise build range of movement and mentally set you up for work out. Warm-ups ought to be explicit to the muscles that are going to be exercised yet ought to be a full body warm up regardless of whether you just intend to work out a couple of muscle groups.
A warm-up ought to incorporate numerous unique movements increasing in intensity as you draw nearer to the exercise. Dynamic movements give a stretch through full range of movement, yet the stretch is not held in the completion position. Static stretches or stretches that are held in the closure position are not perfect for a warm-up, because of the stop of blood stream to the muscle. Static stretches ought to be performed after an exercise as a feature of a cool down. They are extraordinary for expanding adaptability yet are not steady to the significance of a warm-up.
A warm-up should start with an easy exercise that will build your body's core and muscle temperature and progress to dynamic stretches that will expand your end range of movement. All through a warm-up your pulse ought to rise to set you up for work out.
STRENTOR presents to you below 4 basic warm-up exercises for wheelchair users:
Chest Expansion: Raise your hands to your sides, just below the shoulder level, with palms facing forward. Bring your hands forward until your palms touch each other. Repeat the movement bringing your hands to your sides and then back in front. Each time you bring your hands to your sides, breathe in, and stretch your hands as much back as you can to push your chest as much outside as you can. Breathe out while bringing your hands forward. Slowly increase the pace of your movements. Repeat the movement 20 times and do it for 3 sets. Rest for 2 minutes between the sets.
Arm Dives: Raise your hands to your sides, just below the shoulder level with palms facing forward. Bring your hands forward with palms facing down, your head bending down, and shoulders outstretched imitating the dive in the water movement. Breathe in as you bring your hands to your sides and breathe out while bringing your hands forward. Slowly increase the pace of your movements. Repeat the movement 10 times and do it for 3 sets. Rest for 2 minutes between the sets.
Arm Circles: Raise your hands to your sides, just below the shoulder level. Make small circles with your arms, clockwise first and then counterclockwise. We recommend doing this exercise 10 times with 5 circles clockwise and 5 circles counterclockwise.
Side Arm Raises: Raise your hands to your sides, just below the shoulder level with palms facing upward. Stretch your hands above your head until your palms touch each other. Breathe in while you stretch your hands above and breath out when bringing your hands back to your sides.
Do let us know how your experience of trying these exercises. Feel free to contact us for personalized fitness and meal plans.