It can be tempting to skip the warm-up before your workout if you have a short time. But there are a lot of benefits to doing a proper warm-up. The best stretches are designed to help you move throughout your body and are not static. These movements are designed to help you maintain a healthy and balanced posture.
Performing a static stretch is generally beneficial, as it allows you to stretch a muscle to its full extent without hurting it. However, studies suggest dynamic stretching can be just as effective, especially before a workout.
Knees Lift
Knee lifts are a quick and effective way to warm up the knees and legs. Given the risk of injury to the knees, this is an essential exercise. To start:
- Stand with your feet hip-width apart.
- Bend your arms and place them behind your head while lifting one leg.
- As you do this, bend your knee as if you were trying to touch the rib cage with one knee.
- Repeat the exercise on the other side for about 30 to 60 seconds.
Child’s Pose
Standing with your feet hip-distance apart and knees slightly apart, take a deep inhale and place your hands over your thighs. On the exhale, extend your arms forward and press your butt into the heels. Keep your head on the mat and hold this position for three full breaths. To think about your spine and neck, draw your ribs away from your head’s crown and tailbone.
This move will help open up your shoulders and back. Keep your feet slightly wider to make them more dynamic, and move your glutes toward your heels. You can also use cushions or blankets to support your knees if they hurt during this move.
Donkey Kick
Begin this move by placing your hands under your shoulders, knees slightly bent, and core engaged. Keep your right foot flexed, and your knee bent until you reach the ceiling, and then, with a pause, return to the starting position. Keep your spine neutral until you feel an arching movement in your lower back, and repeat the move on the other side.
The goal of the donkey kicks is to warm up the shoulders, core, and glutes. Keep this move controlled and avoid using momentum. If you have a lean or twist in your hips, try alternating hip movements with one hip resting on a wall.
Arm Reach
Arm reaching is another excellent stretch, as it gets the majority of your arms and shoulders moving and warmed up. To start:
- Stand with your feet hip-width apart.
- With your right foot slightly wider than hip-width, swing your arm across your chest and twist your torso in the same direction.
Repeat the exercise with the other arm for around 30 to 60 seconds.