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How to Correctly Stretch Before Working Out

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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!

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