Best stretching exercises you should do before workout

best stretching exercises

Do you know that if you have a proper series of stretching exercises and perform them regularly, you will have the chance to enhance the flexibility as well as prevent the risk of injuries? Stretching exercises have gradually become a crucial part of injuries recovery which is caused by the lesions of connective tissues. By properly performing stretching exercises on a daily basis, you will also be able to enhance your sports performance, relieve stress as well as improve your posture. What is amazing is that you do not have to look any further in order to do so because we are going to introduce to you a set of stretching exercises for different parts of your body in this “Best stretching exercises before workout” article.

9 Best Stretching Exercises To Do Before Workout

1. 90/90 Hamstring

90-90 hamstring

This is one of the best stretching exercises because it focuses mainly on your hamstrings as well as calves muscles. There is no equipment required and it is suitable for everyone, including beginners.

How to perform this exercise:

90-90 hamstring

  • Find a flat surface then start lying on your back. Straighten one of your legs on the ground.
  • After that, keep your knee and hips bent to 90 degrees with the other leg. You can do this by using your hands to brace your leg if needed. This is your starting position.
  • Straighten that leg and bring it up in the air. When it is completely straight, briefly pause for a moment. Then bring the leg back to the starting position.
  • Keep following these steps until you have finished all the recommended reps of this exercise then switch to the opposite leg.

2. Adductor

adductor

This is one of the best stretching exercises because it brings all the concentration to your adductors muscles with just a simple foam roll. However, do not attempt to perform this stretching exercise if you are just a beginner.

How to perform this exercise:

  • Find a flat surface then start lying on your stomach with one leg placed on a foam roll.
  • Start to adjust the position of your leg in order to make your inner thigh contact with the foam roll. Try to place as much body weight on your foam roll as possible.
  • Try to relax your inner thigh muscles while rolling over the foam roll between your knee and hip. Try to hold this position for about 20 to 30 seconds.
  • Follow these steps until you have finished all the recommended reps then switch to the other leg.

3. Adductor Stretch

adductor stretch

Like the previous stretching exercise, this exercise also focuses on your adductors muscles, helping you lose fat on your inner thighs. Try not to perform this exercise until you have reached the intermediate level.

How to perform this exercise:

adductor stretch

  • Find a flat surface then start lying on your back. Raise both of your feet towards the ceiling.
  • Ask your partner to hold both of your ankles or feet then try to abduct the legs as far as possible. This is your starting position.
  • After that, try to pull both of your legs closer together for more than 10 seconds while your partner is trying to prevent you from attempting to do so.
  • While your partner is pushing your feet far away from each other, try to relax your inner thigh muscles and stretch as far as you feel comfortable. Remember to always make sure that the stretch is adequate in order to prevent injuries.

4. All Fours Quad Stretch

all fours quad stretch

This is one of the best stretching exercises because you will have the chance to work your quadriceps muscles, giving you flexible and strong quads. You do not need any type of equipment in order to perform this exercise. However, do not attempt to do this unless you have reached the intermediate level and remember to think twice if you are suffering from knee pain.

How to perform this exercise:

  • Find a flat surface then get on your hands and knees. After that, start lifting one of your legs above the ground and use your hand to hold the foot.
  • With your hand holding the ankle or foot, fully flex your knee as well as keep your hip flexors and quadriceps stretched.
  • Try to extend your hips and thrust them towards the ground. Hold this contracted position for about 15 seconds then switch to the other side.
  • Follow these steps until you have finished all the recommended reps.

See to know more about workout routine

5. Ankle Circles

ankle circles

This is one of the best stretching exercises ever because you will be able to work your calves muscles even if you are only a beginner.

How to perform this exercise:

  • Stand up straight and tall in front of a sturdy object such as a squat rack. Keep yourself still by holding onto it.
  • Lift your right leg about 2 inches above the ground. After that, start to create a circular motion using your big toe. Try to imagine that you are making a big circle with your toe. A little tip for you: a circle makes a repetition. Always remember to breathe normally while performing this movement.
  • Follow these steps until you have finished all the recommended steps then switch to the other leg.

6. Ankle On The Knee

ankle on the knee

What is great about this stretching exercise is that you will have a chance to focus on your glutes muscles even if you are only a beginner.

How to perform this exercise:

  • Find a flat surface then start lying on your back. Keep both of your knees bent and place your feet on the ground.
  • Put one of your ankles on the opposite knee.
  • Use your hands to grasp your knee or thigh of the bottom leg. After that, start pulling your legs towards your chest. Try to relax your shoulders and neck. Hold this contracted position for about 15 seconds then switch to the other side.
  • Follow these steps until you have finished all the recommended reps.

7. Anterior Tibialis

anterior tibialis

This is one of the best stretching exercises because it helps you work on your calves muscles with just a rolling pin or a muscle roller. However, in order to prevent injuries, do not attempt to try this movement if you are a beginner.

How to perform this exercise:

  • Find a flat surface then start sitting on the floor. Bend both of your legs and put your feet on the ground.
  • Use a rolling pin to place pressure on the outside of the shins. Start to work from below your knee to above your ankle. Hold this position for about 20 to 30 seconds.
  • Follow these steps until you have finished all the recommended reps then switch to the opposite leg.

8. Arm Circles

arm circles

This is one of the best stretching exercises because you will have the chance to work on not only your shoulders but also your traps muscles. You do not need any type of equipment and it is suitable for everyone.

How to perform this exercise:

  • Stand up straight and tall. Straighten both of your arms out to your sides. Try to keep your arms parallel to the ground as well as perpendicular to the torso. This is your starting position.
  • Use both of your arms to slowly draw small circles of about one foot in diameter. Always remember to breathe normally while performing this movement.
  • Continue to create small circles with your arms for about 10 seconds. After that, reverse the direction.
  • Follow these steps until you have finished all the recommended reps.

A little tip for you: one circle makes a repetition and 10 second movements make one set.

Variations: You can add some light resistance when you have reached higher levels.

9. Cat Stretch

cat stretch

This is one of the best stretching exercises since you will have the chance to focus on not only your lower back but also your middle back and traps muscles without the requirement of any type of equipment. It is suitable for everyone, beginners included.

How to perform this exercise:

cat stretch

  • Find a flat surface then start getting on your hands and knees. This is your starting position.
  • Engage your abdominal muscles then start rounding your lower back, spine, neck and shoulders, keeping your head low.
  • Hold this contracted position for about 15 seconds then get back to the starting position.
  • Follow these steps until you have finished all the recommended reps.

So you have just finished reading the entire “Best stretching exercises before workout” article. I hope that what has been written in this article can help you properly prepare for your workout routine and boost your metabolism.

Do not forget to tell us what you think by leaving a comment down the section below if this article is good enough for you. However, in case you are still wondering about some parts of this article, do not be shy to send us your questions any time.

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