Stretching is an important part of any workout routine, but it is often overlooked or rushed through. However, taking the time to properly stretch before a workout can help prevent injuries and improve performance. In this article, we will discuss six essential pre-workout stretches for success.
You have to think of it this way, when you are training, your muscles are constantly contracting and stretching. Over time and with continued use, as well as poor posture, there can be a reduction in the tissue surrounding the muscles and therefore you may have a loss of flexibility.
Why Stretch Before a Workout?
Before we dive into the specific stretches, it’s important to understand why stretching before a workout is so important. Stretching helps to warm up your muscles, increase blood flow, and improve flexibility. This can help prevent injuries and improve your range of motion during your workout. Additionally, stretching can help you mentally prepare for your workout and improve your overall performance.
5 Pre Workout Stretches That Will Warm You
Neck Rolls
Neck rolls are a great way to loosen up your neck and upper back before a workout. Begin by standing with your feet shoulder-width apart and your arms relaxed at your sides. Slowly tilt your head to one side, bringing your ear towards your shoulder. Hold for a few seconds, then slowly roll your head forward and to the other side. Repeat this motion for 10-15 reps.
Shoulder Rolls
Shoulder rolls are another great way to loosen up your upper body before a workout. Stand with your feet shoulder-width apart and your arms relaxed at your sides. Slowly roll your shoulders forward in a circular motion, then switch to rolling them backwards. Repeat this motion for 10-15 reps.
1 – Leg and hamstring stretch
Sit on a mat, then stretch your leg out just in front of you, with the opposite leg bend it and turn it inwards as shown to act as a fulcrum. Reach the foot with the same hand, i.e. if you stretch your right leg out, touch your right foot with your right hand. If you can, stretch the foot towards you.
Stay in this position for 20 to 30 seconds and repeat with the other foot and arm. This type of stretching is especially beneficial after finishing leg exercise.
2 – Hip flexion stretch
For these post-workout stretches start by resting your knees on a mat. Take a big step forward with your right leg leaving your left leg as in the picture. Make sure your front knee does not stick out in front of your toes. Keep your back straight and push your hips forward so that you feel a stretch in the front of your leg.
Hold this position for 20 to 30 seconds and repeat on the other side.
3 – Stretching abdominal
Start by lying face down on a mat, then bring your arms towards the floor with both hands next to your chest. Slowly extend your arms to lift your chest, remember to keep your shoulders well down.
Hold the position in the picture for 20 to 30 seconds.
4 – Gluteus stretch
Put both feet on the floor at shoulder width. Raise your right leg by bending it and resting it on the knee of your left leg, as shown in the picture. Now simply press your right knee down, you will feel it tighten. If you have trouble keeping your balance, concentrate on one point.
Hold for 20 to 30 seconds and repeat with the other leg.
5 – Chest Stretch
Stand facing forward with your arms alongside your body. Now place your hands behind your body and interlace your fingers. Next, to perform the stretch, gently pull your hands away from your body, this will cause your shoulders to retract and your chest to open up.
Hold the position for 20 to 30 seconds. These stretches chest training reinforce the results in the pectoral area.
Hamstring Stretch
The hamstring stretch is another important stretch for your lower body. Stand with your feet shoulder-width apart and your arms relaxed at your sides. Slowly bend forward at the waist, reaching towards your toes. Hold for a few seconds, then slowly return to standing. Repeat this stretch for 10-15 reps.
Calf Stretch
The calf stretch is essential for any lower body workout. Stand facing a wall with your feet shoulder-width apart. Place your hands on the wall for support and step one foot back, keeping your heel on the ground. Lean forward until you feel a stretch in your calf, then hold for a few seconds. Switch legs and repeat for 10-15 reps on each leg.
By incorporating these six essential pre-workout stretches into your routine, you can improve your performance and prevent injuries. Remember to also stretch after your workout to help your muscles recover and prevent soreness. Have any other pre or post-workout stretches that you swear by? Let us know in the comments.
Keep reading: 50 stretching exercises that effectively stretch the muscles of the whole body
