{"appState":{"pageLoadApiCallsStatus":true},"articleState":{"article":{"headers":{"creationTime":"2016-03-28T14:38:56+00:00","modifiedTime":"2016-03-28T14:38:56+00:00","timestamp":"2022-09-09T18:15:43+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Exercise & Movement","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34166"},"slug":"exercise-movement","categoryId":34166},{"name":"Stretching","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34171"},"slug":"stretching","categoryId":34171}],"title":"How to Stretch Before a Workout","strippedTitle":"how to stretch before a workout","slug":"how-to-stretch-before-a-workout","canonicalUrl":"","seo":{"metaDescription":"Stretch routines before workouts warm up your body and help prevent exercise injuries. 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This video takes you through several stretches that can get your arms, legs, and back ready for a complete workout.","item_vector":null},"titleHighlight":null,"descriptionHighlights":null,"headers":null,"categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","stretching"],"title":"How to Stretch Before a Workout","slug":"how-to-stretch-before-a-workout","articleId":210286},{"objectType":"article","id":198817,"data":{"title":"Stretching Do's and Don'ts","slug":"stretching-dos-and-donts","update_time":"2016-03-26T22:38:56+00:00","object_type":"article","image":null,"breadcrumbs":[{"name":"Body, Mind, & Spirit","slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","slug":"physical-health-well-being","categoryId":34095},{"name":"Exercise & Movement","slug":"exercise-movement","categoryId":34166},{"name":"Stretching","slug":"stretching","categoryId":34171}],"description":"While you are stretching, don't forget the following:\n Do make sure you stretch your muscles when they are warm, not cold (after your warm-up or workout).\n Do breathe deeply all the way through each stretch.\n Do listen to your body and know how far to push yourself.\n Mild tension during a stretch is normal, but do not go beyond the point where you experience pain. Besides an inability to go any farther in your stretch, another indication of your limit is when your muscle shakes as it reaches the point of tightness. Think of it as your muscle saying, \"That's enough — don't go any further!\" At this point you should stop, hold the stretch where it is most comfortable for you, and take a few deep breaths before you release the stretch.\n Do hold each stretch for at least 10 seconds. (But holding a stretch for more than 30 seconds doesn't provide any additional benefit.)\n Don't bounce.\n Don't lock your joints.\nRemember that increasing your flexibility takes time. Be patient — good things come in time.","item_vector":null},"titleHighlight":null,"descriptionHighlights":null,"headers":null,"categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","stretching"],"title":"Stretching Do's and Don'ts","slug":"stretching-dos-and-donts","articleId":198817},{"objectType":"article","id":170171,"data":{"title":"Warming Up before Soccer with a Stretching Routine","slug":"warming-up-before-soccer-with-a-stretching-routine","update_time":"2016-03-26T15:43:07+00:00","object_type":"article","image":null,"breadcrumbs":[{"name":"Home, Auto, & Hobbies","slug":"home-auto-hobbies","categoryId":33809},{"name":"Sports & Recreation","slug":"sports-recreation","categoryId":34001},{"name":"Soccer","slug":"soccer","categoryId":34031}],"description":"Before a game or practice, every soccer player should run through some sort of stretching routine. A qualified fitness coach can put together a personalized program. If a customized routine isn't possible or practical, try the following stretches.\n\n Quadriceps: Stand by a wall. Bend one leg up behind you using one hand to steady yourself against the wall and the other to keep your leg in place by holding onto your foot. To make the stretch, gently pull your foot upwards.\n \n Hamstrings and lower calf: Sit on the ground. With one foot extended out in front of you, extend your arm towards your foot. While sitting bolt upright, keeping your back straight, run your arm as far down your leg as you can.\n \n Groin: Sit on the ground. Place the soles of both of your feet together, so your knees are bent out to the side of your body. Then, while keeping your back straight, try to press both of your knees as close to the ground as possible. Push your chest out while you do this.\n \n Lower back: Lie down on your back. Pull one or both of your knees towards your chest while keeping your shoulders and head on the ground.\n \n Calf muscle and Achilles tendon: Stand by a wall. Place one leg forward, bending it at the knee. Push forward against the wall, keeping your back foot flat on the ground. The forward leg stretches your Achilles tendon and the back leg stretches the calf muscle. Switch legs and repeat the stretch.\n \n Hip flexor: Get on one knee. Bend your rear leg so the knee is near the ground while extending your front leg and your hands towards your toes.\n \n","item_vector":null},"titleHighlight":null,"descriptionHighlights":null,"headers":null,"categoryList":["home-auto-hobbies","sports-recreation","soccer"],"title":"Warming Up before Soccer with a Stretching Routine","slug":"warming-up-before-soccer-with-a-stretching-routine","articleId":170171},{"objectType":"article","id":145863,"data":{"title":"Stretches to Start Your Day","slug":"stretches-to-start-your-day","update_time":"2016-03-26T08:12:56+00:00","object_type":"article","image":null,"breadcrumbs":[{"name":"Body, Mind, & Spirit","slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","slug":"physical-health-well-being","categoryId":34095},{"name":"Exercise & Movement","slug":"exercise-movement","categoryId":34166},{"name":"Stretching","slug":"stretching","categoryId":34171}],"description":"Stretching is a good practice for your body. In addition, good stretching techniques can help you avoid injury and reduce stress. If you want to start your day out right, keep this handy list of stretches on your nightstand so you can practice them first thing in the morning.\n\n Knees to chest: Bring both knees toward your chest, placing one hand under each knee for support. Breathe deeply and hold the stretch for 30 seconds.\n \n Total body stretch: Lie on your back with your arms extended over your head. Inhale deeply and stretch your arms and legs as far as you can in opposite directions. As you exhale, release the stretch and relax your whole body. Repeat this exercise three or four times, each time trying to reach and stretch a little farther.\n \n Spinal rotation: Lie on your back with your knees bent and place a pillow next to you. Bring both knees toward your chest, placing your hands under each knee for support. Take a deep breath in, and as you exhale, slowly lower your legs to one side until they rest on the pillow. Try to keep your opposite shoulder blade and your head on the bed or a pillow, so you’re just hinging at the hips. Hold this stretch for about 30 seconds, taking several deep breaths.\n \n","item_vector":null},"titleHighlight":null,"descriptionHighlights":null,"headers":null,"categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","stretching"],"title":"Stretches to Start Your Day","slug":"stretches-to-start-your-day","articleId":145863},{"objectType":"article","id":198433,"data":{"title":"Positioning and Warming Up for an Exercise Ball Workout","slug":"positioning-and-warming-up-for-an-exercise-ball-workout","update_time":"2016-03-26T22:35:22+00:00","object_type":"article","image":null,"breadcrumbs":[{"name":"Body, Mind, & Spirit","slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","slug":"physical-health-well-being","categoryId":34095},{"name":"Exercise & Movement","slug":"exercise-movement","categoryId":34166},{"name":"Exercise Balls","slug":"exercise-balls","categoryId":34168}],"description":"When you begin using exercise balls in your fitness program, you’ll need to know how to warm up and position yourself on the ball before your workout.\nWorking out with an exercise ball requires a lot of endurance. As with any new form of exercise, avoid overtraining by resting 24 to 48 hours in between workouts.\nPositioning yourself on the exercise ball\nTraining on an exercise ball has its own unique challenges. Because of its round surface, the ball is able to mold to your body or roll away in some cases. Here are a few important points to keep in mind:\n\n Because some exercises on the ball require balance and coordination, starting out with the ball placed against a hard surface for support can help you gain confidence while you become acquainted with the exercises you'll be doing. Placing the ball against a wall or heavy couch may keep you from getting discouraged and give you a much better experience when you’re just starting out on the ball.\n \n Just sitting on the ball is difficult because it’s an unstable base that requires strength in your back and abdominal muscles. If you sit on a chair or a weight bench at the gym, you certainly don’t use any of these muscles that you use when working out on the ball. By bringing your feet closer together when you’re sitting on the ball, you can intensify your workout by altering your base of support.\n \n The farther away the ball is from your core (torso), the more difficult maintaining your balance is. For example, when you do a push-up on the ball, it’s much easier when you place the ball underneath your lower legs because it’s closer to your abs, hips, and glutes. To increase the difficulty, simply roll the ball out to your feet so that it’s farther away from the center of your body, making maintaining your balance harder.\n \n\nWarming up before your exercise ball workout\nYou should always perform a warm-up before you begin your exercise ball workout. For a quick warm-up that gets the heart pumping, try a light five- to ten-minute workout of low-level cardio exercise to increase your body temperature and the flexibility of your muscles. Here are some suggestions for warming up the body:\n\n Jump rope for five minutes\n \n Get on a stationary bike for ten minutes\n \n Walk on a treadmill for ten minutes at a slow to moderate pace\n \n Walk outdoors, starting with a slow pace and working up to a faster pace\n \n Swim for half a mile\n \n\nWarming up your body increases the temperature of your muscles, which reduces the risk of injury.","item_vector":null},"titleHighlight":null,"descriptionHighlights":null,"headers":null,"categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","exercise-balls"],"title":"Positioning and Warming Up for an Exercise Ball Workout","slug":"positioning-and-warming-up-for-an-exercise-ball-workout","articleId":198433}]},"relatedArticlesStatus":"success"},"routeState":{"name":"Article4","path":"/article/body-mind-spirit/physical-health-well-being/exercise-movement/stretching/how-to-stretch-before-a-workout-210286/","hash":"","query":{},"params":{"category1":"body-mind-spirit","category2":"physical-health-well-being","category3":"exercise-movement","category4":"stretching","article":"how-to-stretch-before-a-workout-210286"},"fullPath":"/article/body-mind-spirit/physical-health-well-being/exercise-movement/stretching/how-to-stretch-before-a-workout-210286/","meta":{"routeType":"article","breadcrumbInfo":{"suffix":"Articles","baseRoute":"/category/articles"},"prerenderWithAsyncData":true},"from":{"name":null,"path":"/","hash":"","query":{},"params":{},"fullPath":"/","meta":{}}},"dropsState":{"submitEmailResponse":false,"status":"initial"},"sfmcState":{"status":"initial"},"profileState":{"auth":{},"userOptions":{},"status":"success"}}
Stretch routines before workouts warm up your body and help prevent exercise injuries. This video takes you through several stretches that can get your arms, legs, and back ready for a complete workout.
LaReine Chabut is a lifestyle and fitness expert, certified fitness instructor, and personal trainer. She has appeared on CNN, FOX News, EXTRA, Access Hollywood, and other television programs.
