Stretching and warming up is an important part of exercise. When you exercise without properly readying your muscles and tendons, you could be putting yourself at risk for painful strains and sprains. By starting each workout with a five-minute stretch of each major muscle group, you ready yourself for exercise while helping to prevent exercise-related injuries. Start at the top of your body and work your way down for a thorough preworkout warm up.
Chest
Stretch your chest especially before you lift weights or participate in other exercises that require the use of your chest muscles. Start by standing tall with your feet shoulder-width apart. Reach behind your body with both arms and clasp your hands together. Lock your elbows and press your chest outward, inhaling and exhaling, for at least 30 seconds.
Arms and Shoulders
Always stretch your arms before weightlifting to prevent strains. Start by reaching across your chest with your left arm. Use your right arm to gently press your left elbow into your chest to extend the stretch. Hold for five to 10 seconds and release, repeating on the other side.
Reach above your head with both arms, standing tall. Clasp your hands together and rotate your palms so they face the ceiling. Hold the stretch for five to 10 seconds before releasing.
Back
Your back can be especially delicate during certain workouts that cause strain. Stretch first to limber your back muscles by lying on your back with your knees bent to a 45 degree angle, feet flat on the floor. Inhale and slowly drop your knees to the left as far as you can go. Stop when you feel a pull in your back and hold for five to 10 seconds. Bring your knees back to your starting position and repeat on the right side.
Abdominals
The muscles in your stomach should be stretched when you're doing abdominal exercises as part of your workout. A basic cobra pose, done in yoga, can help you stretch out your ab muscles. Lie on an exercise mat on your belly. Place your hands beside your shoulders and slowly push your upper half off the mat. Support yourself with only your hands as you press upward and arch your back to feel the stretch in your abs.
Legs and Glutes
Starting your workout with a moderately paced walk can help wake up the muscles in your legs. If you'd like a deep stretch, stand with your feet shoulder-width apart. Step forward with your left foot and drop your right knee. Press your weight into your left foot, touching the ground in front of you as though you were a runner getting ready to race. Hold for five to 10 seconds before releasing and repeating on your right side.
