Warming up prior to performing any physical activity should be paramount on any active person's checklist. Why? ...because stretching and warming up increase flexibility and mobility, but more importantly reduce the chance of injury.
Prior to performing Parkour, a general warm-up should be performed. My fellow traceurs and I like to start our warm ups with a jog. Following the jog, QM (quadrupedal movement) is an excellent and highly recommended exercise/warm up for Parkour. Keep in mind that speed is not as important as proper form. Feel the burn from the contraction of muscles.
Next stretch your muscles. A general stretch of all muscles should be routine. Remember to stretch, but DO NOT BOUNCE. Start with your head and work your way down to your toes or vice-versa.
After the general stretch, any problem areas should be addressed. If you sustained an injury or have a weakened area, be certain to properly and extensively stretch the area. DO NOT strain the muscle or utilize it prematurely if it is recovering (if this is questionable, contact a medical professional for advice).
Finally, pre-plan activities you intend to perform. Assess what muscles will be utilized, and perform stretches conducive to the movement of those muscles. This will enhance flexibility for the given activity as well as reduce risk of injury using those muscles.
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