Even if you're eager to get your workout going, take your time to ease into it. A workout warm-up, with slow, gentle stretches, helps prepare your muscles and the rest of your body for the challenges ahead. With just a few minutes, you can do your body a whole lot of good.
Why Stretch
Warming up your body with stretches boosts the flow of blood to your muscles. Stretching also helps your muscles improve flexibility during your workout, as well as boosting the range of motion of your joints, according to Women's Heart Foundation. Proper stretching before exercise also helps to reduce your risk of injuries while working out.
Stretching Technique
Stretching technique is important to prevent injuries. If you stretch incorrectly and push your muscles too much, you can injure yourself. Stretch your muscles slowly, gently and only to the extent that you feel slight tension. Breathe deeply as you stretch, and hold the position for at least 15 seconds. Relax between stretches, and repeat a few times. Never bounce, push or pull too hard.
Start Stretching
The website Run The Planet recommends starting your stretches with gentle rotations of the joints. Starting at the toes or your head, work joints all the way up or down your body. Move small and large joints slowly, in circles, with a gentle rotation. Gently work your toes, ankles, knees and hips; your waist, neck, shoulders and elbows; wrists, fingers and your knuckles. Then, slowly stretch your muscles with a static stretch, which involves a long, slow hold rather than a moving stretch. Stretch your back, middle, arm muscles, legs and even your feet.
More Warm-Up Ideas
A good warmup also includes a few minutes of cardiovascular exercise, according to MayoClinic.com. Try a slower version of the exercise you plan to do. If you're going to run or walk at a brisk pace, warm up with about five minutes of slow walking or a light jog. And at the end of your workout, allow your body a few minutes of slow, cool-down exercises and more light stretching.
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