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Essential Stretches To Do Before and After a Workout
The purpose of stretching is to prevent injury and to decrease soreness. Gone are the days of static stretching before exercise. Now there is dynamic stretching, meaning that you move as you stretch. You activate the muscles that you plan to use during your workout and improve their range of motion. You also improve muscular performance and power and increase your body awareness.
Full Body Warmup Stretches
1. Lunge with a twist. This is a combination of a forward lunge and a horizontal twist. The forward lunge stretches the hip flexor muscles and activates the glutes, the legs and the hips. The twist stretches out the upper and middle back and activates core rotation.
2 Knee to chest. This movement mimics the top of a running stride as you bring your knee towards the chest and then strike the foot toward the ground. You can alternate your legs while walking or while stationary.
3. High kicks. This movement warms up the hamstrings and improves range of motion. Alternate the legs as you walk or while stationary.
4. Hip stretch with a twist. Do this stretch if you sit a lot during the day. It opens up the hips and groin while stretching the core, the middle back and the upper back.
5. T-Push ups. This exercise warms up the upper body, particularly the shoulders, and activates the entire core.
6. Jump squats. This exercise is great for warming up the lower body.
7. Jump lunges. This exercise warms up the lower body. It requires balance so it activates your stabilizer muscles in the legs and the hips.
After Workout Stretches
Stretching after workout should be gentle so that the tired muscles can recover properly. You can rejuvenate the body and mind through slow static stretches that leave you relaxed. It only takes 5-10 minutes to do the following stretches.
1. Hamstring stretch.
2. Glutes stretch.
3. Quadriceps stretch.
4. Groin stretch.
5. Low back stretch.
6. Abdominal stretch.
7. Arm and shoulder stretch.
8. Chest and front shoulder stretch.
9. Triceps stretch.
10. Wrist stretch.
11. Calf stretch.
12. Side stretch.
13. Hip flexor stretch.
14. Neck stretch.
15. Back twist stretch.
Full Body Warmup Stretches
1. Lunge with a twist. This is a combination of a forward lunge and a horizontal twist. The forward lunge stretches the hip flexor muscles and activates the glutes, the legs and the hips. The twist stretches out the upper and middle back and activates core rotation.
2 Knee to chest. This movement mimics the top of a running stride as you bring your knee towards the chest and then strike the foot toward the ground. You can alternate your legs while walking or while stationary.
3. High kicks. This movement warms up the hamstrings and improves range of motion. Alternate the legs as you walk or while stationary.
4. Hip stretch with a twist. Do this stretch if you sit a lot during the day. It opens up the hips and groin while stretching the core, the middle back and the upper back.
5. T-Push ups. This exercise warms up the upper body, particularly the shoulders, and activates the entire core.
6. Jump squats. This exercise is great for warming up the lower body.
7. Jump lunges. This exercise warms up the lower body. It requires balance so it activates your stabilizer muscles in the legs and the hips.
After Workout Stretches
Stretching after workout should be gentle so that the tired muscles can recover properly. You can rejuvenate the body and mind through slow static stretches that leave you relaxed. It only takes 5-10 minutes to do the following stretches.
1. Hamstring stretch.
2. Glutes stretch.
3. Quadriceps stretch.
4. Groin stretch.
5. Low back stretch.
6. Abdominal stretch.
7. Arm and shoulder stretch.
8. Chest and front shoulder stretch.
9. Triceps stretch.
10. Wrist stretch.
11. Calf stretch.
12. Side stretch.
13. Hip flexor stretch.
14. Neck stretch.
15. Back twist stretch.