Total Body Stretching Warm-Up | WebMD

Warm-up:

Before you stretch, it’s important to warm up your body with some light cardio. This will help to increase your heart rate and blood flow, and prepare your muscles for stretching. Some good warm-up activities include:

• Jumping jacks
• High knees
• Butt kicks
• Arm circles
• Leg swings

Stretches:

Once you’re warmed up, you’re ready to start stretching. Here is a total body stretching warm-up routine:

Neck stretch:

1. Gently tilt your head to the right side, bringing your ear towards your shoulder.
2. Hold the stretch for 15-30 seconds.
3. Repeat on the other side.

Shoulder stretch:

1. Reach your right arm across your body and place your hand on your left shoulder.
2. Gently pull your right arm towards your chest using your left arm.
3. Hold the stretch for 15-30 seconds.
4. Repeat on the other side.

Chest stretch:

1. Stand in a doorway with your forearms placed against the doorjambs at shoulder height.
2. Lean forward until you feel a stretch in your chest.
3. Hold the stretch for 15-30 seconds.

Back stretch:

1. Stand with your feet shoulder-width apart and bend forward at the waist, keeping your back straight.
2. Reach down towards your toes, keeping your knees slightly bent.
3. Hold the stretch for 15-30 seconds.

Quadriceps stretch:

1. Stand behind a chair or other sturdy object for support.
2. Bend your right leg and grab your right foot with your right hand.
3. Gently pull your heel towards your buttocks until you feel a stretch in the front of your right thigh.
4. Hold the stretch for 15-30 seconds.
5. Repeat on the other side.

Hamstring stretch:

1. Sit on the ground with your legs extended in front of you.
2. Reach towards your toes, keeping your back straight and your knees slightly bent.
3. Hold the stretch for 15-30 seconds.

Calf stretch:

1. Stand facing a wall with your hands placed on the wall at shoulder height.
2. Step back with your right leg and bend your left leg, keeping your left heel on the ground.
3. Lean forward until you feel a stretch in the back of your right calf.
4. Hold the stretch for 15-30 seconds.
5. Repeat on the other side.

Hip flexor stretch:

1. Kneel on your right knee with your left foot in front of you.
2. Place your right hand on your right thigh and your left hand on the ground in front of you.
3. Lean forward until you feel a stretch in the front of your right hip.
4. Hold the stretch for 15-30 seconds.
5. Repeat on the other side.

Cool-down:

After you stretch, it’s important to cool down with some light cardio. This will help to bring your heart rate and blood flow back to normal. Some good cool-down activities include:

• Walking
• Stretching
• Yoga
• Pilates

Tips:

• Breathe deeply and evenly throughout each stretch.
• Don’t bounce while stretching.
• Hold each stretch for 15-30 seconds.
• If you feel any pain, stop the stretch immediately.

How often should you do a total body stretching warm-up?

You should do a total body stretching warm-up before any workout, even if it’s just a light walk or jog. You should also stretch regularly, even if you don’t work out, to improve your flexibility and range of motion.

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