Ten Stretches to Prep for Your Next Workout

No matter what your workout routine may be, you can never go wrong with stretching before you begin exercising. Whether you’re going to hit the gym to take on some heavy lifting or you’re simply going to head outside to go on a run, stretching will benefit you in a number of ways. These ten stretches will get your body ready for anything, so don’t skip them when you’re planning your workout strategy!

Stretch your calves

first step is to stand with your feet hip-width apart and your hands by your hips. Move your right foot out first and place your left heel on the ground.
to feel the full effects of this stretch, make sure your left leg is straight while your right leg is bent and pulled towards your right buttock. Hold this stretch for a minimum of 30 seconds, then repeat with the other leg.
you can also do this stretch while seated: extend both legs in front of you, cross your right ankle over your left knee, and lean forward until you feel a stretch in your right calf.

Stretch your quads

Start by standing tall. Bring your right knee up, grasp your right ankle with your right hand, and step your left foot outside of your right foot. Inhale deeply and feel the stretch along the front of your thigh as you pull your heel toward your rear. Alternate sides every 30 seconds to maximize arm strength. You can also do this stretch while seated on the ground; just be sure to keep your spine straight. This is a great exercise to loosen up tight muscles before you start running or biking. The hamstring is another muscle that can become tight from sitting all day at work, so stretch it out as well! If you’re not used to stretching before a workout, start slowly-you don’t want any injury surprises once you get into your routine!

Quad stretch variations

Your quadriceps, which is comprised of the quadriceps muscles located on the front of your thighs, are crucial in most movements, including walking, running, jumping, and lifting. To stretch your quads, start by standing tall. Then, bend one knee and reach back with your hand to grab your ankle. Draw your heel towards your backside, feeling a stretch in the front of your thigh. Hold for 30 seconds, then release. Repeat on the other side. You can also do this stretch with a towel around your foot if you can’t reach your ankle. For an even deeper stretch, try leaning forward as you pull your heel toward your glute. Inhale deeply while you’re stretching, and exhale deeply when releasing the tension. Standing hamstrings stretch: Stand with your feet hip-width apart. Bend both knees slightly and shift weight into right leg as you bring left leg up behind you.

Hip flexor stretch

Start in a standing position and lunge forward with your right leg. Lower your right knee and place your left hand on your right ankle. Stay as straight as possible with your back, then bend forward at the waist until you feel a stretch in the front of your left thigh. Stretch one side for 30 seconds, then the other. For added intensity, bend both knees into a deep squat while holding this stretch. The hamstring stretch: From a seated position on the floor, extend one leg out behind you while keeping your other foot flat on the ground in front of you. With both hands grab around the toes of your extended foot and pull gently toward your buttock to feel this hamstring stretch. To make it more intense, lift up from the buttocks so that only one butt cheek is touching the ground at any given time.

Glute stretch variations

Lie on your back with both legs extended, and bend one knee toward your chest while keeping the other leg straight. Hold your bent knee tightly with your hands and pull it in until you feel a stretch in your glute. Rest your left arm for 30 seconds, then switch it to your right arm. In the L-shaped position, stretch out the top leg behind you while the bottom leg faces forward. You can also perform this exercise while standing with the bent knee pulled up to your chest. Lean forward from the hips so that your upper body is parallel to the ground, and use both hands to pull one heel towards you while pushing away from the ground with the other. Hold for 30 seconds before switching feet.

Hamstring stretches

Beginning with rotating your ankles, move to flexing and pointing your feet. Next, twist your wrists in both directions. Then, ball your fists and release them. Make sure to repeat these stretches at least two to three times. This is just a small sampling of the stretches you can do before your next workout! One of the most important things is to stretch the muscle groups you usually neglect, which is usually neglected. For example, if you usually do hamstring stretches before you work out but have never done calf or neck stretches before working out, it’s time to make some changes!

Shoulder and upper back stretch

1. If you are having a photograph taken, put your weight on one leg with the other foot behind you and keep your arms at your sides.
2. Reach up overhead with your right hand, palm facing away from you, and bend your body to the left. You should feel a stretch in the right side of your upper back and shoulders.
3. Another good stretch for the shoulders and upper back is the doorway stretch: stand in a doorway with your elbows at shoulder height and your forearms parallel to the ground, then lean forward until you feel a stretch in your shoulders and upper back.
4. Hold this stretch for 20-30 seconds, and then do it again on the other side.
5. Side-bend stretches: Stand tall and reach both hands out in front of you at waist level. Bend to one side, feeling a stretch through the midsection, as well as in the upper back or lower spine. Put the bar back in the starting position, then bend to the opposite side. Repeat four times on each side for a total of eight repetitions per set (two sets).
6. Chest stretch: Stand straight with your feet about hip-distance apart.

Chest stretch variations

1. Place your feet two to two and a half feet apart, with your toes and heels touching. Next, lower your arms to your sides.
2. Clasp your hands together in front of you and inhale deeply as you raise them overhead.
3. Exhale as you lean to the right, keeping your shoulders down and your core engaged.
4. Inhale as you come back to center and then exhale as you lean to the left.
5. Repeat this stretch five times on each side before moving on to the next one.
6. This stretch can also be done sitting down if that’s more comfortable for you.

Triceps/bicep stretch variations

1. Your feet should be shoulder-width apart and your arms at your sides as you stand tall.

2. Raise one arm overhead, keeping it straight, and bend the other arm behind you, keeping it straight as well.

3. Use your upper arm to gently pull the raised arm down until you feel a stretch in your triceps (the back of your upper arm).

4. Hold this stretch for 30 seconds, then switch arms and repeat.

5. For a bicep stretch, stand with your feet shoulder-width apart and raise one arm in front of you, keeping it straight.

Ankle, foot, wrist and hand movements.

Start by stretching your ankles. To do this, sit on the ground with both legs extended in front of you. Place your hands on top of your right ankle and slowly pull your leg towards you. You should feel a stretch in your calf. Repeat this stretch with your left ankle. Then move on to your feet. Cross one foot over the other while keeping them flat on the ground. Hold each position for 10 seconds before switching feet.