Minimize Athletic Injuries: Overhead Athlete Warmup You Don’t Want To Skip
Minimize Athletic Injuries: Overhead Athlete Warmup You Don’t Want To Skip
Dr. Ariel Edwards, PT, DPT, CSCS
Do you ever jump into a workout without warming up first? Many people skip the warmup to save some time when in reality an effective warmup is a necessity for a productive practice or workout. Without preparing our body for strenuous activity we can put ourselves at risk for injury, especially overhead athletes. A valuable aspect of overhead athlete warmups is the ability to work on scapular control before performing larger overhead movements such as pressing, pull ups, snatches, etc. At FIXXED, we understand how busy life can get, but also the importance of preventative care. Check out our 3 Minute warmup routine for overhead athletes that will help prevent injury:
Minute 1:
Yoga Block Plank Walk Ups - Start in a high plank, walk your hands up to two yoga blocks. Think about pressing the yoga blocks away from you and pressing into your shoulder blades!
Minute 2:
Bear Plank Serratus Pushup to Plank Walk Out - Starting in a bear plank, think about pressing the floor away from you. Then, walk out to a high plank and return to a bear.
Minute 3:
Single Arm Serratus Press to Rotation on Yoga Block - This is advanced, start with a single arm press and rotate your trunk up and away to build control through rotation! Modify by starting on your knees.
Prepare the way you want to perform. Taking a few minutes to enhance blood flow while working on flexibility through warming up will ensure you are in the best position to succeed! Putting your body first is important, and by taking small steps like this, you are putting yourself in the position to keep doing what you love for longer!
After implementing a warmup routine, if you are struggling with shoulder stability with overhead movements, feel free to book a FREE consultation with FIXXED to get to the underlying root cause of your shoulder impairments by clicking HERE!
Fixxed is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. Click HERE to book a free consultation with FIXXED!
