How to Do Stretching Exercises- 6 Easy Steps

Stretching exercises are definitely good as they prevent excessive muscle ache after a strenuous workout. However, the wrong type of stretching can be harmful and actually injure your muscles.
When it is cold, it is better to do stretching like sitting on the floor and reaching out for toes. These are called static stretches which are more suitable in the cold and they prevent muscles damage. When it is morning or sunny, one can go for the dynamic stretches.

Some Safe and Dynamic Stretching Exercises for You

1. Foam rolling

Foam rolling

It’s like a deep-tissue massage, and the slow rolls help the body to carefully get accustomed to movement. Foam rolling also helps to hydrate muscle tissues, better preparing them to accommodate various movements. It’s not always the most comfortable experience to foam roll before a workout, but your muscles will definitely thank you later.

2. Arm circles

Arm circles

There’s a reason why arm circles are a part of every high school sports team's warm-up. They help to increase circulation with results that are felt almost immediately. Additionally, it is also a great warm-up exercise because it targets several areas at once, including the shoulders, triceps, biceps and upper back.

3. Butt kicks

Butt kicks

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They increase the heart rate and improves concentration power due to the coordination needed to perform them. Butt kicks can start relatively slowly, and then increase in pace whenever appropriate.

4. Walking lunges

Walking lunges

These promote hip flexibility, incorporate the core, and challenge balance. When faced with the problem of minimal space for warm-ups, climbing stairs is also a comparable option that will loosen the hips.

5. Downward facing dog to plank

Downward facing dog to plank

This series of movements has the added benefit of including an inversion, when the head is below the heart, while also lightly bringing motion into the hamstrings without being too intense. The key is not being too fussy about the poses themselves, and focusing more on the fluidity between them. There’s no need during a warm-up to stress about heels touching the floor or bending the knees in down dog.

6. Sun salutations

This flow is probably the best warming exercise of all time. It has an amazing warming effect on the entire body. This stretch comes at the end of this list because it does involve a few motions that can be tough on the hamstrings and other muscles if done at a time when the body is completely cold. This is why it is best to start with the above movements and ease into a gentle sun salutations practice.