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Why you should do warm up & stretching exercises before any workout?
A warm up & stretching exercises helps to stretch, loose & warm up your muscles to undertake any type of exercise workouts or sport’s activity. It significantly reduces the chances of injury, removes stiffness in joints & muscles, increase flexibility of body & helps improving blood circulation in the body. Therefore, a good warm up & stretching session before any type of workouts or sports activity is very important.
A warm up & stretching exercises should cover all the muscle groups of your body.
Add foam rolling to your warm up or cool-down before and after exercise.
Foam rolling help to relieve muscle tightness, soreness and increases your joint range of motion. As a result you feel relaxed.
A warm up & stretching exercises should cover all the muscle groups of your body.
Add foam rolling to your warm up or cool-down before and after exercise.
Foam rolling help to relieve muscle tightness, soreness and increases your joint range of motion. As a result you feel relaxed.
Types of warm up & stretching exercises for various muscle groups.
For Neck muscles: Stand up straight. Keep palms of both the hands on your waist or keep hands straight down in a natural position.
Now look forward straight & start slowly rotating your neck in circular position, clock wise & anti clock wise.
Then turn your neck slowly towards left side & right side as far as possible. Then look straight & move your neck downwards, try to touch chin to chest, now move neck up & then backwards as far as possible.
Do each of this exercise 4-5 times.
Shoulders rotating: Stand straight. Keep both hands straight downwards close to your body.
Now move only shoulders upwards & downwards. Then rotate shoulders clock wise & anticlockwise. Do each exercise 4-5 times.
Wrist rolling: Stand up straight. Straight your hands & keep them in the line of shoulders in front of you. Close your palms & rotate your wrist clockwise & anti clockwise 4-5 times.
Swinging arms: Stand straight. Swing your hands freely from shoulder in full circle while keeping hands straight. Move hands forward to backward & backward to forward direction. Do this 5-6 times.
Swinging arms sideways: Stand up straight. Keep both hands straight down but in front of your body.
Now move your both hands to left side above the height of head in semi circle by swinging & turning in the feet & waist to left side. Bring down arms. Repeat exercise by changing side.
Side bending: Stand up straight. Raise right hand straight above head touching your ears. Then bend to left side as you can. Keep left hand near left feet Repeat this movement by changing the side.
Forward bending: Stand up straight. Raise your both hands straight above head.
Now bring them down & try to touch your palms to the floor for 8-10 times. This will stretch your waist & back muscles.
Do not bend knees & keep both legs straight while performing this exercise.
Backward Bending: Stand up straight. Raise your both hands straight above head.
Bend your neck backwards & start bending backwards slowly by bending in your back & waist. Bend backwards as you can. Slowly come to starting position. Repeat this for 5-7 times.
Waist twisting: Keep a distance of about 3 ft. or more between your feet according to your height. Keep both legs straight.
Now bend in waist & by twisting/turning in waist & try to touch toes of your right feet by left hand fingers & then try to touch toes of your left feet by right hand fingers.
Do it 15-20 times.
Sideways legs kicking/raisings: Stand up straight .Keep palms of both hands on your waist by bending hands in elbow.
Now Keep right leg firm, straight & lift left leg straight sideways up to waist level or above if you can. Bring down left leg. Repeat this movement by changing feet.
Hip joints release: Stand up straight on right feet & lift left feet upwards horizontally up to waist level by bending it in knees. Hold your feet with the help of hands.
Stay in this position for 3-4 seconds. Repeat the movement by changing feet. This exercise releases hip joints. Do it 2-3- times.
Arm swing: sit down. Keep legs straight or sit in padmasana or lotus pose if you can.
Raise both the hands sideways in the line of shoulders. Now lift them straight above your head. Touch palms of both hands to each other. Clasp both thumbs with each other.
Now keep hands in the same position & bring them behind your head by bending them in elbows. Then lift up hands above head & come to starting position.
Repeat movement. Do this for exercise 10-15 times. It will stretch your arms, back, chest & shoulder muscles.
Foot rotating: Sit down straight. Keep legs straight & close to each other in front of you.
Now Move feet of both legs forwards & backwards. Then move both feet clockwise & anticlockwise. Do each of this exercise, 4-5 times.
Types of warm up & stretching exercises for various muscle groups.
For Neck muscles: Stand up straight. Keep palms of both the hands on your waist or keep hands straight down in a natural position.
Now look forward straight & start slowly rotating your neck in circular position, clock wise & anti clock wise.
Then turn your neck slowly towards left side & right side as far as possible. Then look straight & move your neck downwards, try to touch chin to chest, now move neck up & then backwards as far as possible.
Do each of this exercise 4-5 times.
Shoulders rotating: Stand straight. Keep both hands straight downwards close to your body.
Now move only shoulders upwards & downwards. Then rotate shoulders clock wise & anticlockwise. Do each exercise 4-5 times.
Wrist rolling: Stand up straight. Straight your hands & keep them in the line of shoulders in front of you. Close your palms & rotate your wrist clockwise & anti clockwise 4-5 times.
Swinging arms: Stand straight. Swing your hands freely from shoulder in full circle while keeping hands straight. Move hands forward to backward & backward to forward direction. Do this 5-6 times.
Swinging arms sideways: Stand up straight. Keep both hands straight down but in front of your body.
Now move your both hands to left side above the height of head in semi circle by swinging & turning in the feet & waist to left side. Bring down arms. Repeat exercise by changing side.
Side bending: Stand up straight. Raise right hand straight above head touching your ears. Then bend to left side as you can. Keep left hand near left feet Repeat this movement by changing the side.
Forward bending: Stand up straight. Raise your both hands straight above head.
Now bring them down & try to touch your palms to the floor for 8-10 times. This will stretch your waist & back muscles.
Do not bend knees & keep both legs straight while performing this exercise.
Backward Bending: Stand up straight. Raise your both hands straight above head.
Bend your neck backwards & start bending backwards slowly by bending in your back & waist. Bend backwards as you can. Slowly come to starting position. Repeat this for 5-7 times.
Waist twisting: Keep a distance of about 3 ft. or more between your feet according to your height. Keep both legs straight.
Now bend in waist & by twisting/turning in waist & try to touch toes of your right feet by left hand fingers & then try to touch toes of your left feet by right hand fingers.
Do it 15-20 times.
Sideways legs kicking/raisings: Stand up straight .Keep palms of both hands on your waist by bending hands in elbow.
Now Keep right leg firm, straight & lift left leg straight sideways up to waist level or above if you can. Bring down left leg. Repeat this movement by changing feet.
Hip joints release: Stand up straight on right feet & lift left feet upwards horizontally up to waist level by bending it in knees. Hold your feet with the help of hands.
Stay in this position for 3-4 seconds. Repeat the movement by changing feet. This exercise releases hip joints. Do it 2-3- times.
Arm swing: sit down. Keep legs straight or sit in padmasana or lotus pose if you can.
Raise both the hands sideways in the line of shoulders. Now lift them straight above your head. Touch palms of both hands to each other. Clasp both thumbs with each other.
Now keep hands in the same position & bring them behind your head by bending them in elbows. Then lift up hands above head & come to starting position.
Repeat movement. Do this for exercise 10-15 times. It will stretch your arms, back, chest & shoulder muscles.
Foot rotating: Sit down straight. Keep legs straight & close to each other in front of you.
Now Move feet of both legs forwards & backwards. Then move both feet clockwise & anticlockwise. Do each of this exercise, 4-5 times.