11 Pre Workout Stretches Full Body Warm Up Men, Women

Has there been a day when you were so burned out from a workout that you felt like your body falling out, and the only option left was crutches? The reason might not be the workout you are doing.

Instead, it’s skipping the stretching exercise before the workout. So, enough of hopping like Cinderella on one foot and making the workout pain-free with stretching. 

What Does Stretches Do?

It’s a crucial question in the life of people who just started doing exercises. So first, you need to know what it does when you do not stretch before working out!

One of the reasons behind the above injury statistics is NOT DOING PROPER STRETCHES. Any other mistake can add up to intense injury when you avoid warming up your body.

So now you know that stretches prepare the muscle for the upcoming heavy workout and prevent suddenly pulled muscle, damaged nerves, lower back, or any other body part by increasing flexibility.

Is it Better to Do Pre Workout Stretch?

According to our experienced physical therapists, light stretches are important and should be a part of the workout routine if done in moderation. You shouldn’t be exhausting your muscles even before the workout. Remember that stretching shouldn’t hurt and if it’s hurting you, you are doing it wrong.

• Stretching will ease the muscle tension and soreness.
• Do the static stretches that will only warm you up, not wear you out.

Even though most fitness gurus imply that stretching should not be done before a workout, however, according to the Harvard Medical School, the rate of injuries in those who stretch before workout and those who don’t, the benefit falls on the side of the pre-workout stretch routine.

What Is the Difference Between Warm Ups and Pre Workout Stretches?

11 Stretches To Do Before Working Out

Now let’s take a look at some of the best stretches before a workout that you should include in your routine to keep your muscles healthy.

1- Arm Circles

This is one of the best pre workout stretches for beginners that involves your arms and entire upper body.

1. You will have to stand straight.
2.  Stretch both your arms straight on the sides and move them in circles.

This is one of the stretches to do before a workout because it stretches not only arms but also shoulders, back muscles, and chest. It also strengthens the area between shoulder and neck precisely.

2- Squats 

Squats are always considered good stretches before a workout because it not only the lower body but the upper body as well.

1. Keep your arms straight and feet strong against the ground.
2. Now lower your body and bend your knees.
3. Keep your back straight.

It loosens muscles and increases flexibility in the knees, calves, thighs, and lower back.

3- Leg Swings

This is always one of the best leg stretches before a workout.

1. You just have to stand straight or with the help of a wall or pole.
2. Swing your legs back and forth one by one.

It will improve the blood circulation in your legs and prepare them for further workouts. It prevents sudden muscle pull and hip pain when sitting for a long time.

4- Hip Circles

They are always easy and good pre workout stretches. 

1. Stand Straight.
2. Move your hips in clockwise and then anticlockwise circles.

It helps you move the hip joint and prepare for the intense activity routine. It will make your movement easier and lower the chances of injuries.

5- Side Lunge

This stretching before a workout helps develop balance, stability, and strength in your body and muscles.

1. Stand with your legs apart.
2. Slowly lower your body and bend your knees towards one side and then repeat it for the other side.

It is a beneficial exercise that runners, gymnasts, and cyclists should include in the pre-activity routine.

6- High Knees

The high knees stretches before working out would help in stretching the knees, hamstring, thighs, and the overall lower body muscles.

1. Stand straight. 
2. Lift your knees fully until it creates a 90-degree angle with your upper body.
3. Repeat it with each knee.
4. Fasten the speed once you develop balance.

It also helps in increasing the body temperature and promoting the blood flow through your body.

7- Bow Stretch

This pre workout stretches upper body through the calm and slow yoga pose.

1. The bow stretch refers to laying flat on your stomach. 
2. Stretch your head and chest towards the back. 
3. Bend your legs and hold your feet. Stay in the position. 

It creates a pose like a ship’s bow. It promotes blood flow, loosens your muscles, eases pinched nerve in upper back, and strengthens your body control.

8- Hamstring Stretch

1. To work on your lower leg, you need to sit with your legs straight.
2. Go for a series of workout stretches for the hamstrings. Like pushing your body forward, stretching your toes in and out, reaching out for toes, or using stretching bands. It will help improve muscle strength and movements.
   

9- Arm Criss-cross

Since arms are one of the most used parts of the body, they have different stretches to keep them moving and increase their elasticity.

1. Stand straight.
2. Move your arms over your torso in a crisscross movement.
   

The easy movement of arms prepares them for the intense activity and stretches the bicep and tricep muscles.

10- Kneeling Chest Stretch

This is one of the best pre workout stretches for full-body.

1. It requires you to lie down and bend your knees towards your upper body.
2. Lift your chest to reach your knees as much as you can. 

This stretch focuses on the arms, backbones, shoulders, knees, hip joints, and the diaphragm. It will quicken your breath and increase your heartbeat to promote blood flow.

11- Standing Toe Taps

This is an all-time popular stretch that involves the leg muscles and arm muscles at the same time.

1. You need to stand straight with your arms stretched out.
2. Try to touch your foot with your hand by bending down on your side. The right hand should touch the left foot, and the left hand should reach the right foot.

Are Post Workout Stretches Necessary?

Yes, absolutely. They are as important as the pre workout stretches. They are helpful in calming down your body and letting it return back to normal functions. They are like a climax after a good movie. You can hire a physical therapist to get professional advice on what pre-workout exercises you need, as well as cooling exercises and post workout stretches.

Please Do Pre Workout Stretches For Your Benefit

Pre workout stretches do not prevent injuries or severe muscle tears, but they do play a part in decreasing the chances of muscle soreness and frequent injuries. You can choose not to stretch before exercise, but you will be more in benefit if you do.

Written By

Zenobia Tantra

PT, DPT, CAPP-PF, CCI, CFeMT

Zenobia is one of the founding members of the company. She specializes in Pelvic Floor Rehab and is one of the few CAPP certified pelvic floor therapists in the country.