How to Correctly Stretch Before Working Out

If you like to work out in order to have more energy or you want to start working out to improve your physical and mental well-being, then you should always stretch before exercising. Before you start your workout routine, spend a couple of minutes stretching your muscles to improve your flexibility and to avoid getting cramps or injuries.

5-Minute Crafts will teach you how to correctly stretch before your workout routine. It’s vital to do these exercises slowly and gradually.

Neck stretch

• Stand up with your back straight.

• Placing one hand on your waist and the other one on your head, bend your neck to the side.

• Wait for 10 seconds and go back to the initial position.

• Repeat the previous steps twice, alternating each side.

Hamstring and calf stretch

• Sit on the floor with your legs stretched out straight.

• Leave one leg completely stretched and bend the other one, pressing your foot against your thigh.

• Lean your back forward with your arms stretched and your head tilted down. Try to reach forward.

• Hold this position for 15-30 seconds. Relax back into the starting position. Repeat 3 more times.

Back stretch

• Place your left shoulder at a 90° angle and apply pressure on your left elbow using your right hand.

• Try keeping your shoulder stretched. Apply the same pressure for 15 seconds.

• Repeat the whole movement with your right shoulder.

• Do these stretches 3 times, alternating sides.

Side stretch

• Bend your body sideways to the right helping yourself with your opposite arm.

• Hold this position for 15 seconds.

• Repeat 3 times, alternating left and right sides.

Abdominal stretch

Option 1: Plank

• Hold the weight of your outstretched body with your arms flexed and your toes grounded on the floor.

• Your forearms should stay anchored to the floor, and your body should form a straight line from head to heels.

• Fix your gaze toward the floor, staring at a spot between your hands. Hold this position for 10 seconds.

• Rest for 5 seconds and repeat this stretch 3 more times.

Option 2: Abdominal workout

• Lie on your back. Bring your knees up to a 90° angle.

• Slightly lift your head and keep your arms parallel to your body.

• Contract your abs for 6 seconds.

• Relax your body and rest for 3 seconds. Repeat 2 more times.

Quadriceps stretch

• Stand up, bring one of your heels toward your thigh, and hold your leg with your hand for 10 seconds.

• If you can’t maintain your balance, lean against the wall.

• Repeat 3 times, alternating each leg.

Glute and leg stretch

• Standing up straight, take one step forward with your right leg.

• Bend your right knee at a 90° angle while you stretch your left leg. Keep your left knee from touching the floor.

• Raise both elbows up to your shoulders. Hold this position for 10 seconds.

• Rest for 5 seconds and repeat 3 more times, alternating each leg.

You’re now ready to start your workout routine!