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Stretching before your workout is a great way to improve performance and reduce the risk of injury. It helps warm up the muscles and joints, increases blood flow throughout the body and prepares you mentally for exercise. Stretching also increases flexibility and range of motion, which is especially important for athletes and those participating in high-intensity activities.
Shop The Collection: Fitness EquipmentIf you’re new to stretching, it’s important to start off slowly and gradually increase the intensity of your stretches over time. Here are 10 simple stretches that you can do before your workout.
Neck rolls help to loosen tight muscles in the neck and upper back. To perform, start by sitting up tall with your shoulders relaxed. Roll your head to one side and then circle your chin down towards your chest and back up to the other side. Continue to move your head in a circular motion, doing 5-10 circles in each direction.
Shoulder rolls help to loosen tight muscles in the shoulders and upper back. Start by standing tall with your arms at your sides. Gently roll your shoulders forward in a circular motion, rolling them up towards your ears and then back down. Do 5-10 circles in each direction.
The cat-cow stretch is a great way to warm up and stretch your spine. Begin on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. As you inhale, arch your spine and lift your head and tailbone towards the ceiling. As you exhale, round your spine and tuck your chin towards your chest. Repeat this movement 5-10 times.
Child’s pose is a great stretch to release tension in the lower back, hips and legs. To perform, start on your hands and knees. Bring your big toes together and sit your hips back onto your heels. Reach your arms out in front of you, allowing your forehead to rest on the ground. Hold this position for 30-60 seconds.
The standing forward fold is an easy and effective stretch to release tension in the hamstrings and lower back. To perform, stand with your feet hip-width apart and your hands at your sides. Bend your knees slightly and hinge at your hips, folding your torso over your legs. Allow your arms to hang heavy as you relax your upper body. Hold this position for 30-60 seconds.
The low lunge is a great stretch to open the hips and ease tightness in the quads and calves. Begin in a kneeling position. Step your left foot forward, placing it between your hands. Lower your right knee to the floor and bring your right toes together. Lift your torso and reach your arms overhead. Hold this stretch for 30-60 seconds and then switch sides.
The half split is a great stretch to open up the hips and hamstrings. Begin in a kneeling position. Step your left foot forward and extend your right leg straight out behind you. Lower your torso down towards the floor, keeping your arms extended out in front of you. Lean forward and hold this position for 30-60 seconds. Switch sides and repeat.
The quadriceps stretch is an important stretch to help relieve tightness in the front of the thighs. To perform, stand tall with your feet hip-width apart. Bend your right knee and grab your right ankle. Gently pull your heel towards your glutes, feeling the stretch in the front of your thigh. Hold this position for 30-60 seconds and then switch sides.
The kneeling hip flexor stretch is a great way to target the muscles in the hips and groin. To perform, begin in a kneeling position with your left knee on the floor and your right foot flat on the ground in front of you. Press your hips forward, feeling the stretch in your hips and groin. Hold this position for 30-60 seconds and then switch sides.
The standing hamstring stretch is an effective way to release tension in the back of the legs. To perform, stand with your feet shoulder-width apart and your hands at your sides. Bend your right knee and lift your right heel towards your glutes, feeling the stretch in the back of your thigh. Hold this position for 30-60 seconds and then switch sides.
Stretching before a workout is an important part of any fitness routine. It helps to warm up the muscles and joints, increase flexibility and reduce the risk of injury. The 10 simple stretches outlined above are a great way to get started. Remember to start off slow and gradually increase the intensity of your stretches as your flexibility increases.
By incorporating these stretches into your pre-workout routine, you’ll be setting yourself up for success and improving your overall performance.
