Pre Workout Stretch Recommendations

Both pre and post-workout stretches are important for any fitness program, but pre-workout stretch warming up is especially essential. It helps improve your range of motion, reduce injury risk, and enhance your performance.

The key to pre-workout stretching is knowing what type of stretches to do and when to do them. This guide will get all into it.

All You Need to Know

The world of stretches isn't a very complicated one, but you should still understand exactly what you're doing so that you don't harm yourself. Any physical therapist would recommend a pre-workout warm-up, so you must never start working out right away without warming up.

Here's all you need to know about it:

Why pre-workout stretching?

While post-workout stretches are important to help with recovery and soreness and lead to faster growth of muscles, stretching before a workout is essential to gradually increase blood flow, and flexibility, which will make your workout session more productive and heated.

But most importantly, it's for injury prevention. Neglecting the warm-up can lead to muscle tears among other injuries.

Types of Pre-workout Stretches

There are many different types of pre-workout stretches. The following is a breakdown of each type:

Static Stretches

A static stretch involves holding a muscle in an extended position for 10 to 30 seconds.

Static stretching is often done at the beginning or end of exercise sessions and can help improve circulation, reduce muscle tension, increase range of motion, and prevent injuries by increasing flexibility.

Dynamic Stretches

Dynamic stretching involves moving through a full range of motion while maintaining good posture and control over your movements. It's commonly used as part of warm-up routines before physical activity begins (such as running).

Active Isolated Stretches

Active isolated stretching involves isolating one muscle group at a time while keeping other parts relaxed.

This type involves contracting against resistance such as weights or bands attached to your body parts being stretched so they're not getting any help from other muscles during the movement.

This helps ensure proper form when performing these exercises because you'll be able to feel when something isn't working correctly. Which also works for injury prevention.

Pre-workout stretching: Steps

To get that blood flowing, follow the steps before any workout session:

Stretch your lower body.

Start with your lower body. Stretch the hamstrings, calves, and quads.

The lower body is often neglected in pre-workout stretching routines, but it's important to make sure that you're loosening up these muscles as well.

Stretching the hamstrings and quadriceps (the large muscles on either side of your thigh) will help ensure that you can move freely during exercise without risking injury or discomfort.

If you have tightness in these areas, consider adding some specific stretches for them before starting an intense workout routine--especially if running or cycling are involved!

For a proper warm-up, do some light cardio and dynamic stretches like butt kicks, jumping jacks, high knees, and squats.

After warm-ups with light cardio, focus on stretching each leg individually. Begin with a starting position lying on one side with both knees bent.

Let only one foot touch the floor while keeping the other leg straight out behind the body and place your hand next to the hip joint while reaching the opposite arm overhead.

Slowly lean forward until the stretch feels comfortable enough then hold the position for 10 seconds. Return to an upright position slowly until fully upright again. Repeat the process three times per leg before moving on.

Stretch Your Upper Body

While post-workout stretches are best for the upper body, it's still important to get some blood flow before you start your workout.

To prevent injury and improve performance, you'll need to get your full body, with your core engaged, warmed up.

With a standing position, do some shoulder rotations and arm circles. You can also jump rope and do some cross-jacks.

Some Pre-Workout stretches to Try

Child's Pose

This stretch is a great way to loosen up your hips and hamstrings. Kneel with your knees hip-width apart and lay your torso over your thighs. While pressing your butt onto your heels, reach your arms forward.

Knee to Chest Stretch

Start with both feet flat on the floor, then raise your left knee and pull your leg forward towards your chest. Pull it back down, then switch sides and do the same with your right knee.

Pelvic loops

Standing with your feet hip-width apart, bend your knees slightly while keeping the rest of your body upright. Make continuous circles with your tight hips, pushing them gently forward, to the left, back, and to the right, then reverse and repeat.

Pulling one leg behind you while keeping the other straight is another effective way to stretch out your hip flexors.

Now that you know the benefits of pre-workout stretching, it's time to get started. You can start by doing some basic pre-workout stretch moves. If you want recommendations, check out our list above for some ideas.

Not only will these improve your performance but also help prevent injuries from happening in the first place. Just don't forget to cool down with some stretches after your session too.

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