Warming up your body for a workout, martial art or otherwise, is very important. It raises the heart rate and supplies your muscles with fresh oxygen and blood. Warming up your muscles allows your body to move from position to position smoothly and easily. Have you tried moving quickly in a sport without warming up? Intense exercise without warming up is bad and it feels bad too. It feels awkward and slow. Warming up your muscles helps them to do their best and should be done before any kind of workout.
Work from head to toe in a warm up. It keeps you focused and also ensures that you’ll get everything warmed up. If you were to warm up different parts of your body at random, it would be easy to forget and miss some places.
Neck: Roll your neck around a little. Stretch out until it feels stretched but don’t do it too hard or until it hurts. Your neck is important. Be careful with it. Do this for a minute.
Shoulders: Shrug your shoulders and swing your arms. Do this for 1 minute.
Hips: Stand with your feet shoulder width apart and your feet pointing straight forward. They should not be turned out hardly at all unless it’s uncomfortable to stand with your feet pointing forward. Put your hands on your hips and push your hips out to the front. Now roll your hips around the left to the back, and then to the right and back to the front, all the while pushing them outwards. Do this a few times to increase circulation and reverse directions every few rotations.
Legs: Jog lightly in place for around 30 seconds. Then stop and rotate your feet around to warm up your ankles.
If you’re in a specific sport, you may need to do a sport specific warm up. However, this warm up should work as a pre-stretching warm up for most sports. Stay safe!