10 Warm-Up Stretch Exercises To Do Before And After Your Workout
In this article we are going to show you 10 specific exercises to do
before you workout! It is important to stretch and warm up if you really
want to benefit from your training programme. Did you know by stretching
before a workout, you are preparing your body to not only be able to
avoid an injury, but to lift more, train longer and also see your
technique improve
Warming up only needs a short part of your time. It is important to
take five to ten minutes of your time, to stretch correctly before your
workout. It’s more beneficial to warm up properly and perform two
excellent sets than rush and perform three poor sets, because you are
cold or stiff jointed
Here we are going to show you how to warm up at the gym and prepare
your body for explosive workouts, all with these simple stretching
exercises
Side-lying rotation
How to
Lie on your left side with your right hip flexed and your right knee
bent
Your arms should be straight out in front of you with your palms
together
Rotate through the middle of your back, opening up your chest and
right arm in an arching motion, until your right hand nearly touches
the floor on the opposite side
Rotate back to the starting position and repeat for the suggested
number of reps
Repeat on the other side, flexing the left hip and left knee
What it does
Loosens up your mid back, chest and shoulders
Tip
Really focus on moving through your mid back and keeping your lower
back out of the exercise
Glute bridge
How to
Lie flat on your back with your knees bent at 90 degrees, your heels
on the floor, and your feet flexed
Drive through your heels to push your hips up to form a bridge
Your knees, hips, and shoulders should form a straight line
Focus on squeezing your rear end in the top position before lowering
back to the floor
Repeat for the suggested number of reps
What it does
Activates your rear end and hamstrings and lengthens the front
of your hips
Tip
Avoid bridging up too high and hyper-extending your lower back
Quad/hip flexor mobilisation
How to
Assume a half-kneeling position with your left knee on the ground
and your right leg out in front of you bent at 90 degrees
Keeping an upright posture, grab your left ankle with your left
hand and slowly pull your left heel toward your rear end
Slowly shift your weight forward slightly until you feel a gentle
pull in the front of your left thigh and the front of your left
hip before transitioning back to the starting position
Continue moving in and out for the suggested number of reps
Repeat with your right knee down and your left leg out
What it does
Stretches and lengthens the front of your hip and thigh
Tip
Before starting the movement, draw your rib cage down by tilting
your hip bones back
Half-kneeling groin mobilisation
How to
Get on your hands and knees with your wrists under your shoulders
and your knees under your hips
Extend your right leg out to the side, keeping the knee straight
and your foot flat on the floor
Slowly rock back toward the left heel until you feel a stretch in
your right groin on the inside of your thigh
Slowly rock back to the starting position
Continue in this manner, rocking back and forth for the suggested
number of reps, before switching to the left leg
What it does
Stretches and lengthens the muscles on the inside of your thigh
Tip
Keep your back perfectly flat. Your neck should form a straight
line with your back
Cat/camel drill
How to
Get on your hands and knees with your wrists under your shoulders
and your knees under your hips
Slowly arch up, rolling your hip bones toward your chin, making a
“C” shape out of your spine
Return to the starting position by allowing your spine to flatten
back out
Continue in this manner, arching up and down, for the suggested
number of reps
What it does
Loosens up your lower back
Tip
When coming back down to the starting position, stop at a neutral
flat-back position
Bird dog
How to
Get on your hands and knees with your wrists under your shoulders
and your knees under your hips
Keeping your abdominals tight, slowly extend your left arm out in
front of you, rotating your thumb up, as you simultaneously extend
your right leg behind you
Pause in the extended position for a full second before returning
to the starting position
Repeat for the suggested number of reps before switching sides
What it does
Activates your rear end and rear shoulder muscles as well as
creating core stability and control
Tip
Perform this exercise deliberately and slowly. Do not allow your
torso and hips to tip or rotate to either side. They should remain
parallel to the floor
Chest stretch
How to
Standing at arm’s length away, grab a secure surface (an upright
bench, a door frame, or a post) with your right arm at shoulder
level
Rotate your torso and hips away from the secure surface and step
out slightly with your left foot until you feel a moderate stretch
through your right chest muscle
Hold the stretch for the suggested amount of time before switching
to the left side
What it does
Stretches and lengthens your chest muscles
Tip
To avoid injuring your shoulder, think about “packing” your
shoulder blade into your spine on the stretched side
How to
Holding your arms out to the side at shoulder level with the
elbows straight, slowly make small clockwise circles rotating from
your shoulders
Perform for the suggested number of reps before switching to a
counterclockwise direction for an identical number of reps
What it does
Loosens up your shoulders
Tip
Gradually increase the size of the circles throughout the set
Arm crosses
How to
Stand with your feet hip width apart and your arms out to the side
at shoulder level, with the elbows straight
Move your arms inward and make an “X” motion, crossing your arms
in front of your chest
Bring the arms back out to the starting position, and continue
crossing the arms in and out for the suggested number of reps
What it does
Loosens up your shoulders
Tip
Start slowly, and gradually pick up the speed of the exercise
