Warming Up  

Compass Physio Enfield and Castlecomer are here to keep you fit and healthy. As we begin a new year many of us may be thinking about giving the gym a go. A warm up before we work out can help to prevent injuries at the gym. Here are some top tips from Compass Physio.  


Quick facts 

Warming up (What is recommended)


  •          Increases body temperature, which reduces the chance for muscle and tendon injuries.
  •          Helps the body to deliver oxygen to the exercising muscle groups.
  •          In return this then helps to improve a person’s strength, speed and coordination during a sporting activity.




At Compass Physio we recommend using the RAMP protocol


What is RAMP


RAMP stands for Raise, Activate, Mobilise and Potentiate.  


R – Raise body temperature

A – Activate the most important muscles for the activity you are about to complete.

M – Mobilise your joints – complete a mixture of static stretching and dynamic stretching exercises.

P – Potentiate the main muscles you are using through movement drills  



R – 10 minute – bike, treadmill or cross trainer

A – Plank with a scapular squeeze, shoulder hanging or band exercises

M – Straight Arm Circles, One Forwards and One Backwards and Alternating Chest Hugs

P – Throwing, punching – low weighted exercises that replicate your routine. Squats/Lunges with arm raises are great ways to get the key muscles firing  


Benefits of Warming Up


            • Enhanced Performance
            • Improved Blood Flow 
            • Improved Oxygen transfers
            • Faster Muscle Contractions
            • Injury Prevention
            • Mental Readiness


          To find out how Compass Physio can help, call 046 954 9456 (this number covers all clinics), click here to book online.


          You can also email any questions to info@compassphysio.ie


          Paddy Mulligan MISCP Chartered Physiotherapist Compass Physio

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