Warming up right can help prevent injuries, and maximize your physical potential. Warming up wrong can limit the amount of power your muscles can produce. Everyone thinks you stretch before you work out to “loosen up.” Current research shows that performing static stretching prior to a work out actually limits the amount of power your muscles can produce. Translated this means you don’t punch as hard. A proper warm up should include dynamic movements. For the boxer neck and arm circles, trunk rotations, lunges, and some shadow boxing can be a great way to get warmed up with tiring you out before the work out.
– Matt Hixon PT, SCS, CSCS