10 Best Stretches To Do Before Working Out

You’ve probably heard this a million times – “Remember to stretch before a workout!”. It’s easy to overlook stretching because it doesn’t burn your calories and you might feel like it’s a waste of time. But there’s so much truth in that statement. Read on to find out why and the best stretches to do before working out to prevent injury. As a side note, these stretches work just as effectively after a workout as well.

Benefits of Stretching Before Working Out

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Stretching before a workout helps to prepare your body both mentally and physically. Studies have shown that taking some time everyday to stretch and practice mindful breathing can help reduce stress and anxiety. It can also help your entire body relax.

One of the biggest physical benefits is that it can help to reduce your risk of injury during a workout. That’s because stretching allows you to achieve better balance and posture which prevents you from hurting parts of your body. Also, it can release any tension in your muscles. If your muscles are stiff during a workout, you’re more prone to injuring yourself.

Stretching before an intensive workout is even more crucial since high impact movements like sprinting puts more strain on your muscles.

So.. Which Are The Best Stretches To Do Before Working Out?

1. Toe Touches

Toe touches is one of the best stretches to do before working out because it makes the hamstrings more flexible. By doing this, it increases your flexibility and the range of motion in the hip. It also lowers back pain. Don’t worry if you can’t touch your toes quite yet. Just stretch to your limits every day and you’ll soon be able to do it. Be sure to keep your knees straight.

2. Quad Stretch

For this stretch, simply bring one leg back and use your hands to hold it for a few seconds. Then switch to the other leg. You’ll feel this stretch in your front thigh. Feel free to hold onto something to help you balance. This stretch is great because it helps you avoid straining your back and knees during exercising.

3. Bring Knees To Chest

First, bring one of your knees up to your chest and hold it tight. Then, switch to the other leg. You’ll feel the stretch in your back thigh as your pull your knee higher. This one is effective because it stretches your hip and lower back.

4. Lunge

This stretch works many parts of your body and even helps you build muscle mass. Benefits include improving posture, increasing your range of motion, and strengthening your core. Doing many reps of lunges can even be a great low-intensity exercise.

To do this stretch, first take a huge step with one leg and keep the other leg stationary. Bend your front knee until it reaches a 90 degree angle. The important thing to note is to not let your front knee pass your front foot. This will protect your knees from getting injured.

5. Butterfly Stretch

For this stretch, sit down and bring the bottoms of your foot together in front of you. Now, try to press your knees as low as possible to the floor and bend forward as much as you can. This is one of the best stretches to do before working out because it strengthens your groin, inner thighs, knees, and back muscles. It can also improve posture.

6. Back Rotation Stretch

Take one leg and cross it over your other leg, leaving your other leg straight on the ground. Then, use your arm to twist toward the leg that is bent. Then, switch to the other side. This one helps relieve tension in the lower back and prevents back pain.

7. Upward Facing Dog

Lay flat on your stomach with your legs straight. Then, slowly use your palms to push your upper body up to the sky. This exercise stretches the abdomen, shoulders, chest, arms, and wrist. This one will prevent back pain during your workout and improves your posture.

8. Arms Across Chest Stretch

Take one arm and reach to the other side of your body. Then, take the other arm and press the straight arm towards your body. Then, switch. This arms stretch allows you to increase flexibility and range of motion in your shoulder.

9. Arm Circles

Bring both of your arms up to a 180 degree angle. Then, move your arms in a circular motion. You could make small or big circles, depending on how much you’d like to stretch. This helps get your blood moving and builds a bit of muscle in your shoulders, biceps, and triceps. This is great stretch to do first.

10. Arms Over The Head

For this stretch, take one arm and bend it behind your back, allowing your elbow point up to the sky. Use your other arm to pull your elbow towards the side of that arm. You’ll feel this stretch on your forearms. This arm stretch is one of the best stretches to do before working out because it increases shoulder and elbow flexibility.