How to Warm Up Before Stretching and Exercise
A brief workout should be performed before any exercise or stretching routine, according to MayoClinic.com. While the website suggests doing a slower, briefer version of the activity you plan to engage in might be the best way to warm up -- for instance, doing basic soccer moves before playing soccer -- there are some basic ways to get your body warmed up, particularly if you want to stretch it.
Instructions
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Jog in place for about one minute. Swing your arms back and forth in front of you to loosen your shoulders a little. Circle your arms to the front and back as well.
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Move into some half-jacks, which are jumping jacks in which you bring your hands only up to shoulder height. Gradually increase your speed, then slow down again. Do this for about a minute.
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Go to full jumping jacks, in which you bring your arms above your head. Again, increase to full speed, then slow down. Do this for another minute.
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Swing your arms to the left and right. Rotate your body to the right and to the left. Use the balls of your feet. For example, when you are swinging to your right, you are going up onto the ball of your left foot for full rotation. Do this for about 30 seconds to a minute.
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Place your hands in front of your hips, palms down, and bring your knees up, one at a time. Start at a moderate pace, then speed up. Do this for about 30 seconds to a minute.
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Run in place as fast as you can, but lift your feet only about an inch or two off the ground. Pump your arms a little. Do this for a few seconds, then slow to a jog for a breather, then speed up again. Do this for about a minute or two.
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Do a full squat, come up into a jump and clap your hands above your head. Land in a squat and repeat. Do anywhere from 10 to 20 reps.
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Jog in place again for about a minute. Shake out your hands and legs.
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Tips & Warnings
A good warm-up should last between seven and 10 minutes.
You should be sweating when you are done.
Don't overdo it!
References
- Photo Credit Goodshoot/Goodshoot/Getty Images
