In this article we are going to show you 10 specific exercises to do before you workout! It is important to stretch and warm up if you really want to benefit from your training programme. Did you know by stretching before a workout, you are preparing your body to not only be able to avoid an injury, but to lift more, train longer and also see your technique improve.
Warming up only needs a short part of your time. It is important to take five to ten minutes of your time, to stretch correctly before your workout. It’s more beneficial to warm up properly and perform two excellent sets than rush and perform three poor sets, because you are cold or stiff jointed.
Here we are going to show you how to warm up at the gym and prepare your body for explosive workouts, all with these simple stretching exercises.
Side-lying rotation
How to
Lie on your left side with your right hip flexed and your right knee bent.
Your arms should be straight out in front of you with your palms together.
Rotate through the middle of your back, opening up your chest and right arm in an arching motion, until your right hand nearly touches the floor on the opposite side
Rotate back to the starting position and repeat for the suggested number of reps
Repeat on the other side, flexing the left hip and left knee
What it does
Loosens up your mid back, chest and shoulders
Tip
Really focus on moving through your mid back and keeping your lower back out of the exercise
Glute bridge
How to
Lie flat on your back with your knees bent at 90 degrees, your heels on the floor, and your feet flexed
Drive through your heels to push your hips up to form a bridge
Your knees, hips, and shoulders should form a straight line
Focus on squeezing your rear end in the top position before lowering back to the floor
Repeat for the suggested number of reps
What it does
Activates your rear end and hamstrings and lengthens the front of your hips
Tip
Avoid bridging up too high and hyper-extending your lower back
Quad/hip flexor mobilisation
How to
Assume a half-kneeling position with your left knee on the ground and your right leg out in front of you bent at 90 degrees
Keeping an upright posture, grab your left ankle with your left hand and slowly pull your left heel toward your rear end
Slowly shift your weight forward slightly until you feel a gentle pull in the front of your left thigh and the front of your left hip before transitioning back to the starting position
Continue moving in and out for the suggested number of reps
Repeat with your right knee down and your left leg out
What it does
Stretches and lengthens the front of your hip and thigh
Tip
Before starting the movement, draw your rib cage down by tilting your hip bones back
Half-kneeling groin mobilisation
How to
Get on your hands and knees with your wrists under your shoulders and your knees under your hips
Extend your right leg out to the side, keeping the knee straight and your foot flat on the floor
Slowly rock back toward the left heel until you feel a stretch in your right groin on the inside of your thigh
Slowly rock back to the starting position
Continue in this manner, rocking back and forth for the suggested number of reps, before switching to the left leg
What it does
Stretches and lengthens the muscles on the inside of your thigh
Tip
Keep your back perfectly flat. Your neck should form a straight line with your back
Cat/camel drill
How to
Get on your hands and knees with your wrists under your shoulders and your knees under your hips
Slowly arch up, rolling your hip bones toward your chin, making a “C” shape out of your spine
Return to the starting position by allowing your spine to flatten back out
Continue in this manner, arching up and down, for the suggested number of reps
What it does
Loosens up your lower back
Tip
When coming back down to the starting position, stop at a neutral flat-back position
Bird dog
How to
Get on your hands and knees with your wrists under your shoulders and your knees under your hips
Keeping your abdominals tight, slowly extend your left arm out in front of you, rotating your thumb up, as you simultaneously extend your right leg behind you
Pause in the extended position for a full second before returning to the starting position
Repeat for the suggested number of reps before switching sides
What it does
Activates your rear end and rear shoulder muscles as well as creating core stability and control
Tip
Perform this exercise deliberately and slowly. Do not allow your torso and hips to tip or rotate to either side. They should remain parallel to the floor
Chest stretch
How to
Standing at arm’s length away, grab a secure surface (an upright bench, a door frame, or a post) with your right arm at shoulder level
Rotate your torso and hips away from the secure surface and step out slightly with your left foot until you feel a moderate stretch through your right chest muscle
Hold the stretch for the suggested amount of time before switching to the left side
What it does
Stretches and lengthens your chest muscles
Tip
To avoid injuring your shoulder, think about “packing” your shoulder blade into your spine on the stretched side
Lat stretch
How to
Standing an arm’s length away, grab a secure surface (an upright bench, a door frame, or a post) with your right arm at shoulder level
Slowly sink your hips down and back until you feel a mild stretch in the muscles under your armpit and the big muscles running along the side of your spine
Let your head and upper body bend forward toward the secure surface
Hold the stretch for the suggested amount of time before switching to the left side
What it does
How to
Holding your arms out to the side at shoulder level with the elbows straight, slowly make small clockwise circles rotating from your shoulders
Perform for the suggested number of reps before switching to a counterclockwise direction for an identical number of reps
What it does
Loosens up your shoulders
Tip
Gradually increase the size of the circles throughout the set
Arm crosses
How to
Stand with your feet hip width apart and your arms out to the side at shoulder level, with the elbows straight
Move your arms inward and make an “X” motion, crossing your arms in front of your chest
Bring the arms back out to the starting position, and continue crossing the arms in and out for the suggested number of reps
What it does
Loosens up your shoulders
Tip
Start slowly, and gradually pick up the speed of the exercise
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