How to Stretch to Warm Up Body

Stretching is only part of a warm up, it should not be done alone to warm up muscles it should be part of the routine. All stretching should be performed under the guidance of a qualified instructor!!

The Neck

Hold each stretch for ten seconds. Standing or sitting upright, slowly turn your head to the right until the muscles start contracting in the neck. Then turn to the left and hold again. Turn the head facing forward, look up and extend the neck backwards. Then bring the head forward and tuck the chin into the neck, hold, and release.

Shoulders, Chest and Biceps

Standing or sitting upright, place both arms behind the back. Interlock fingers with palms facing each other. Slowly raise your straight arms away from the body. Hold ten to fifteen seconds, keeping neck upright, and relax.

Upper Back and Triceps

Stand or sit with one arm straight out in front of the chest. Grab the upper arm just above the elbow with the other hand, and gently pull across the body. Hold for fifteen seconds, then repeat for the other arm.

Back, upper and lower legs

Standing upright, slowly bend the upper body towards the floor with hands pointing in the direction of the toes. Don't force the movement, but try to get as close as comfortably possible to the toes. When muscles are stretched fully, hold for ten to fifteen seconds. Straighten up slowly. To start, stand with the feet shoulder width apart. As your flexibility improves, move feet closer together for an increased stretch.

Front of upper and lower leg

Stand upright and balance your body by holding on to a secure wall. Bring one foot towards your buttocks by bending the leg. Grab your ankle with the other hand and gently pull your foot against the buttocks. Hold for twenty seconds, repeat for the other leg.

Back of thighs

Sit on the floor with your upper body nearly vertical and your legs straight out in front of you. Gently lean forward from the waist and slowly reach towards the toes with your arms. Keep looking forward and toes pointing up. Hold for twenty seconds and then relax.

Calves and back of lower legs

Stand with a secure wall in front of you about a foot or two away, with the heel of one foot 8 inches in front of the toes of the other foot. Bend the front ankle forwards by reaching towards the wall to balance the body. Keep the heels still touching the floor. Lean forward and hold the stretch for ten to twenty seconds, then repeat with the other leg.

All the stretches revealed on this site should be done in front of a qualified instructor. If you feel any pain at all you should stop the stretch immediately.

Remember it's much safer to under stretch than to overstretch. Always remain within the comfortable stretch zone. Never go to the point where you cannot possibly stretch any more as this could do more harm than good! If you feel any pain or discomfort at any stage of the stretch then stop the stretch immediately!

Never force a stretch even if you are attempting to increase flexibility.

The importance of a good warm Up

Back Stretch warm up upper back muscles

A Stretch for the upper legs or quadriceps muscles of the thighs

Stretch for warming up back of Shoulder Muscles

Stretching to warm up the chest, & front shoulders

Stretching exercises for warming up the whole Body

Groin Stretch warm up before squatting

Calf stretch loosen up lower legs

Stretch to loosen up lower back & spine

Hamstring Stretching warm up before leg training

Stretch to loosen up buttock muscles

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