15 movements to warm up before workout | Ohio State Sports Medicine

1. Neck rotations: Tilt your head to the right side, bringing your ear towards your shoulder. Hold for 5 seconds, then repeat on the left side. Do 3-5 repetitions on each side.
2. Shoulder rolls: Roll your shoulders forward, then roll them back. Do 10-15 repetitions in each direction.
3. Arm circles: Make small circles with your arms, starting with small circles and gradually making them larger. Do 10-15 repetitions in each direction.
4. Wrist circles: Make small circles with your wrists, both forward and backward. Do 10-15 repetitions in each direction.
5. Ankle circles: Make small circles with your ankles, both clockwise and counterclockwise. Do 10-15 repetitions in each direction.
6. Leg swings: Swing your legs forward and backward, then side to side. Do 10-15 repetitions in each direction.
7. High knees: March in place, bringing your knees up as high as possible. Do 10-15 repetitions.
8. Butt kicks: March in place, kicking your heels back towards your buttocks. Do 10-15 repetitions.
9. Jumping jacks: Stand with your feet together and your arms at your sides. Jump up and spread your feet out wide, while bringing your arms overhead. Jump back to the starting position. Do 10-15 repetitions.
10. Side shuffles: Shuffle sideways, taking small steps. Do 10-15 steps in each direction.
11. Carioca: Step to the side with your right foot, crossing your left foot behind it. Then step to the side with your left foot, crossing your right foot behind it. Continue alternating back and forth. Do 10-15 steps in each direction.
12. Mountain climbers: Start in a push-up position with your hands shoulder-width apart. Bring your right knee up towards your chest, then return it to the starting position. Repeat with your left knee. Continue alternating back and forth as quickly as possible. Do 10-15 repetitions on each leg.
13. Spider-Man lunges: Start in a lunge position with your right leg forward and your left leg bent behind you. Place your right hand on the ground in front of you and your left hand on your left thigh. Bring your right knee up towards your right elbow, then return it to the starting position. Repeat with your left leg. Continue alternating back and forth. Do 10-15 repetitions on each leg.
14. Squats: Stand with your feet shoulder-width apart and your toes pointed slightly outward. Bend your knees and lower your body down until your thighs are parallel to the ground. Be sure to keep your back straight and your core engaged. Push back up to the starting position. Do 10-15 repetitions.
15. Push-ups: Start in a plank position with your hands shoulder-width apart and your body in a straight line from your head to your heels. Lower your body down until your chest touches the ground. Push back up to the starting position. Do 10-15 repetitions.

You can do these movements in any order you like, and you can repeat them as many times as needed. Be sure to listen to your body and stop if you feel any pain.

Once you have completed these movements, you are ready to start your warm-up. Your warm-up should include dynamic stretches that are specific to the activity you will be doing. For example, if you are going for a run, your warm-up should include lunges, leg swings, and arm circles.

Warming up before exercise is important because it helps to prepare your body for activity and reduce your risk of injury. It also helps to improve your performance and make your workout more enjoyable.

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