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Getting Into the Stretch: 10 Good Warm-up Exercises |
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Written by Matt Lindsay
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Getting warm before you get completely heated and into your exercise routine is important. However, good warm-up exercises to benefit your overall workout are more than just touching your toes. You want to make sure that no single muscle is left untouched before you begin your complete routine. Following are 10 good warm-up exercises you can follow in order to make the most of every workout.
1. Static Stretching. This is where you can begin in order to get in good warm-up exercises. Static stretching means that you will move your body into a specific position and hold. You can begin by lying on your back and stretching your hands up and your legs in the opposite direction. You can also do things such as touch your hands to your feet and hold.
2. Contract-relax. Along with static stretching are warm-up exercises that will allow you to slowly tap your muscles to life. When you are staying in one position, you can easily move into more movement by contracting, then releasing. Holding the contraction, or tightening the muscles for fifteen seconds, then relaxing is a good way to begin a warm-up.
3. Cardio warm-up. After you have done some basic stretches, you can move into warming up your muscles even faster. This is usually done by getting on a bike, treadmill, etc. at a slow pace for five minutes. Using your entire body for a short amount of time, then moving into other stretches is a good way to move into a complete body warm-up.
4. Leg-raises. This is known as dynamic stretching and should never be done before a cardio warm-up, as it may tear muscles. You can do leg-raises by standing straight, and raising your leg so that it is parallel with the ground. You will want to repeat this a few times on both legs.
5. Arm-swings. You will do this similar to leg-raises. This is also known as dynamic stretching, as you will be continuously moving. You can either swing your arms straight out or in circles. This will not only warm up your arms, but also your shoulders and part of your core.
6. Torso Twists. This is done by standing in one place, and moving your hips and torso back and forth from each side. This is also considered dynamic stretching and should be a part of the routine.
7. Neck and shoulders. It is important to warm up all parts of your body, including the very top. Simple neck roles and shoulder roles can help to wake up every muscle in your body.
8. Joint rotations. From the neck and shoulders, you will want to make sure that all your joints are ready to go. Lubricating your joints by rotating them will help enhance your performance and prevent injury. Make sure that you get everything from your shoulders, elbows, hips, legs, knees, ankles and even toes.
9. Active stretches. These stretches are ones that will use more than one muscle together, and are a good conclusion to moving into a complete exercise routine. One common active stretch that is used is to lie on your back, stretch both legs out parallel to the ground, then to lift one straight in the air and hold for fifteen seconds.
9. Forward bend. This is another active stretch that can benefit your entire body. You will begin by standing up, than will hinge your hips forward until your hands touch either the floor or your calves. You will want to hold this position for at least fifteen seconds.
A good warm-up exercise set will consist of reaching every part of your body and every type of muscle. This will help everything to snap back into attention and benefit you while you are working out. By using a variety of stretching techniques, and stretching in the right order, you will have the ability to stretch into better habits of exercise.
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