The Best Warm-up Stretches Before Training


The Best Warm-up Stretches Before Training

The KEY to a good stretch is that you are moving in a similar fashion to the exercise you are about to perform. This will help activate your ligaments, tendons and muscles so you can generate more power through your movement, whether it’s lifting weights or playing sports.

There are four key movements to mobilize the entire body.

The solution: Walking high-knee hug, spiderman-lunge, overhead reach, and hip lifts.

These stretching solutions help to target mobility in the ankles, hips, and thoracic spine, three areas the body tends to be most restricted.

We recommend doing 6-8 reps per side with a 45 second hold.

Walking High Knee Hug

This stretches your glutes and challenges the range of motion in your hips.

How to do it: Stand with your feet shoulder-width apart and your arms at your sides. Step forward with your right leg, bend your knee, and lean forward slightly at your hips. Lift your right knee toward your chest, grasping it with both hands just below your kneecap.

Spiderman Lunge

This mobilizes your groin and legs.

How to do it: Balance on your left leg, step forward and outwards at a 30-degree angle with your right leg and slowly lower your body until your front knee is bent 90-degrees. Your rear knee should nearly touch the floor. Keeping your legs in a lunge position.

Overhead Reach

This movement mobilizes your thoracic spine, stretches your chest, and activates your core.

How to do it: Keep your right hand near your right instep and then rotate and open your torso and reach over head with your left arm until it is straight. Then return your left arm to the ground.

Hip Raise

This important movement helps stretch the hamstrings.

How to do it: Get into an off-set lunge with your right knee at 90-degree, your back knee grazing the ground, and both hands touching the floor with your arms at close to 90 degrees. Next, push your arms, rock back, and straighten your front and back legs.

If you are looking for more stretches to ensure a healthy and proper warm-up, please check out our stretching manual below:

We would love to hear from you and learn more about your specific goals! If you would like some more guidance you can reach us at (714) 262-4003.