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Warm up like professional athletes with this simple, proven and effective physical preparation protocol. Not only will it improve your performance but it will also reduce the risk of injury!

Firstly, it is important to reiterate that foam rolling does not ‘increase muscle flexibility’ and should never be used as a replacement for efficient warm up and stretching protocols before physical activity.

During the past decade the use of foam rollers (a form of self-myofascial release or SMR) has emerged as a popular flexibility technique used within the fitness industry. In fact, there are even dedicated foam rolling classes! However, in our experience the majority of people do not fully understand the concept of SMR. This article simply explains what SMR is, what it’s used for and how you use SMR tools effectively.

Ankle mobility is essential for efficient and correct movement. As with spinal mobility, I’ve yet to come across someone who doesn’t need to mobilise their ankles before exercise. Whether you’re an athlete or just a weekend warrior include these drills in your warm-up routine for a better workout.

By Spencer Brown

Try these challenging muscle activation exercises as part of a warm up of corrective exercise regime to really get your muscles ‘charged’. Muscle balance is very important for physical function without dysfunction and by incorporating these into a weekly programme will keep you in balance for optimum performance.

By Lauren Howard

Foam rollers  (sometimes referred to as SMR – Self Myofascial Release) are all the rage at gyms at the moment – but often misused! Has anybody told you what they’re for and how they can benefit you? If not, read on.

By Spencer Brown

Muscle activation is essential for physical performance and function, and it refers to the stimulation (or re-education) of underactive muscle fibres. Isolated strengthening exercises are used to target particular muscles and/or muscle groups to increase their force production capabilities through contraction actions (i.e. by moving certain joints in isolation).