How to Warm Up Before Stretching

The warm-up stretch should be performed as part of a general warm-up routine. Warm-up stretching gets the muscles ready for activity, increases flexibility and greatly reduces the chance for injury. It also feels great. Sport-specific stretching increases coordination and the body's readiness to perform the specific motions associated with the sport involved. Here's how to stretch during your warm-up.

Instructions

1. Begin your warm-up with joint rotations to lubricate and get it moving smoothly.

2. Follow the joint rotation with a 5-minute aerobic warm-up to get the blood flowing and raise the core body temperature. Jumping rope or jogging in place is great for this.

3. Stretch once the body is sufficiently warmed. Start with your back and torso, then upper body then lower body. Some schools of thought recommend stretching opposing muscle groups one after the other for maximum effectiveness.

4. Include sport-specific stretching. If you are jogging, do some low-intensity jogging motions and arm swinging to get the body ready for those movements.

5. Spend 10-30 seconds on each stretch. Stretch to mild discomfort, then stretch a bit further and hold once the discomfort passes.

Tips & Warnings

• Avoid bouncing when stretching. Bouncing increases the chance of injury and adds no benefit.

• Be aware of risky stretches like the hurdler's stretch or the straight-legged toe touch. Perform these only with a coach or other professional.