The goal of warming up is to prepare your body for exercise. Often, we skip the warmup, not because we are lazy, but because we aren’t quite sure what we should be doing. A basic warm up should include both stretches and movements because you want your body ready to move to prevent injuries.
As a general guideline, put your joints through a full range of motion and perform movements like those you would do as part of your work out. Below is a basic warm up that will prepare you for any workout.
Loosen Up
- Start by looking down, and slowly and gently turn your neck from one side to the other. You never want to lean all the way back to protect your spine.
- Roll your shoulders starting with small movements. Gradually increase the movements, and then switch direction. Do some in both directions.
- Take your arms out wide, and then cross them across your body. Do this several times.
- Take your hands behind your head, gently pull your shoulders back, and then bring your elbows together.
Repeat each move four or five times. *
Back Stretches
- Cross your hands over your body, then slightly lean forward and come back up.
- Leaning over, put your hands onto your thighs, and then pull your back all the way up and then relax.
Lower Body
- Hips: do some hip circles to loosen up the hips. Do a few in both directions.
- Hamstrings: Standing straight, bring the foot up, bending at the knee, then return. Now, turn that into a leg swing. Keep your leg straight. Start off small, then gently bring your leg up a little further.
- Hamstrings: Pull your knee up to your chest, keeping your back straight, then release your leg back down and switch sides.
- Quads: Do some simple squats. Then sit back, as if you were sitting in a chair, using your arms. Do small movements to start with, then sit a little deeper and bring your arms our a little further
- Lift one knee up and hold. Then pull across the body. You should feel the stretch right on the outside of the glute. Repeat on the other side. Don’t twist your body.
Once you’ve finished your stretches, it’s time to get your heart rate up! Start with some jumping jacks. Start out small with mini jack movements and then gradually increase your movements as you get going. Jumping jacks are one of the most effective warm-up exercises because they get your heart pumping while also loosening up leg, torso, and arm muscles. Do jacks for a minute or two and you should feel energized and ready to work out. Remember that everyone is different, so spend longer working on areas of your body that feel tight before you start your exercise routine.
