It’s as crucial to prepare your body for exercise as it is to actually work out. Including a dynamic stretching exercise prior to starting any physical activity is one of the greatest methods to prepare for it. Dynamic stretches use regulated movements that raise your heart rate, enhance circulation, and prime your muscles for the action at hand, as opposed to static stretches that require you to stay a posture.
Here are seven pre-workout stretches you can try to enhance your performance and reduce the risk of injury.
1. Leg Swings
This dynamic stretch targets your hips, hamstrings, and glutes, helping loosen tight muscles in your lower body.
- How to do it: Stand tall and hold onto a sturdy object for balance. Swing one leg forward and backward in a controlled motion. Repeat 10–12 times, then switch to the other leg.
2. Arm Circles
Perfect for warming up your shoulders and upper back, arm circles improve mobility and get your blood flowing.
- How to do it: Extend your arms out to the sides and make small circles in the air. Gradually increase the size of the circles, then reverse the direction. Do this for 20–30 seconds.
3. Walking Lunges
This stretch not only warms up your legs but also activates your core and improves balance.
- How to do it: Step forward with one leg and lower into a lunge position. Push off your back foot to bring your other leg forward into the next lunge. Continue for 8–10 steps per leg.
4. Torso Twists
To loosen up your spine and prepare your core, torso twists are a simple but effective stretch.
- How to do it: Stand with your feet shoulder-width apart and your arms bent at a 90-degree angle. Slowly twist your upper body to one side, then the other, engaging your core. Repeat 10–12 times.
5. High Knees
This stretch is great for getting your heart rate up while stretching your hip flexors and quads.
- How to do it: Stand tall and alternate lifting each knee as high as possible while pumping your arms. Do this for 20–30 seconds.
6. Hip Circles
Loosen up your hips and lower back with gentle hip circles.
- How to do it: Stand with your hands on your hips and feet shoulder-width apart. Slowly rotate your hips in a circular motion. Complete 5–6 rotations in one direction, then switch to the other side.
7. Jumping Jacks
This classic warm-up stretch gets your entire body moving and elevates your heart rate.
- How to do it: Start with your feet together and hands by your sides. Jump your feet out while raising your arms overhead, then return to the starting position. Repeat for 20–30 seconds.
Final Tips for Pre-Workout Stretching
- Focus on dynamic stretches before exercising to activate your muscles and improve mobility.
- Save static stretches (holding positions) for after your workout to aid recovery.
- Stay hydrated and listen to your body—stretching should feel comfortable and energizing, not painful.
By dedicating just 5–10 minutes to these stretches before your workout, you can enhance your performance and reduce the risk of injury. Give these moves a try, and notice how much better your body feels during exercise!