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How to do Warm Up Before Exercise

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Stretching Routine

Here is a stretching routine you can perform after the basic warm-up and before your workout session. Your stretching routine should last between 5 and 10 minutes.

1. Arm-Rolling Exercise

arm rolling exercise

  1. Stand upright.
  2. Extend your arms out to your sides, keeping them long and flexed, and move them in circles counter-clockwise for 60 seconds. Consciously push your shoulder blades together as you do this. You should feel the stretch in your upper arms.

2. Arm Stretch-and-Pull Exercise

arm stretch and pull

  1. Stand upright with your legs slightly apart.
  2. Stretch your right arm across the breadth of your chest and bring it to the opposite side.
  3. With your left hand placed in front of the lower portion of your right arm, pull your right arm toward the back.
  4. Repeat with the other arm and continue for 60 seconds, alternating your arms in quick succession.

3. Full Back-Pull Exercise

full back pull

  1. Stand upright with your legs slightly apart.
  2. Extend both your arms behind your back, interlock your fingers and stretch your arms.
  3. Do this for 60 seconds. You can relax your arms after 30 seconds if you feel tired.

4. Arm, Leg and Torso Stretch

arm leg and torso stretch

  1. Stand with your legs wide apart in a “V”.
  2. Bend your knees and stretch your right arm over your head as your bend your torso to your left side.
  3. Switch arms and bend to your right side with your arm stretching over your head.
  4. Repeat these steps for 60 seconds.

6. Ankle-Holding Stretch

ankle holding stretch

  1. Stand upright with your legs far apart in a “V”
  2. Bend down and hold each of your ankles with the palm of your corresponding hand. Make sure you are stretching your legs nicely.
  3. Hold this position for 60 seconds. You can straighten up after 30 seconds and bend down again if you feel tired.

7. Heel-Holding Exercise

heel holding exercise

  1. Stand upright, lift your right leg behind your buttock, and hold your heel with both hands for support.
  2. Maintain this position for 20 seconds before switching legs and repeating the exercise.
  3. Do this exercise for a total of 80 seconds, twice with each leg.

8. Back and Leg Stretch

back and leg stretch

  1. Sit with both legs stretched out in front of you.
  2. Bring your right leg up toward your chest, cross it over your left knee, and place your right sole on the ground beside your left knee.
  3. Bend forward, hold your left foot with both hands, and bend your head.
  4. Maintain this position for 30 seconds.
  5. Switch legs and repeat the exercise for the next 30 seconds.

You can perform all these exercises or choose from the mix those that suit you best and design your own customized warm-up routine. Make sure you are choosing exercises that equally flex your arms, legs and torso.

If you are working out to tone a specific body part, you can move on to a more specific warm-up with the guidance of your instructor after these two routines, or you can simply proceed to working out.

Resources:

http://www.ncbi.nlm.nih.gov/pubmed/18027995
http://www.nhs.uk/Livewell/fitness/Pages/how-to-warm-up.aspx

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3 thoughts on “How to do Warm Up Before Exercise”

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