The Best Warm Ups Stretches

How to warm up and stretch

Full Body Warm-Up | Best Stretches At Home | Warm up muscles and Joints |

STRETCHES- DYNAMIC- WARM-UPS and  SHORT HIIT SESSION

Full Body warm-up – best stretches for any workout or to just start the day and lubricate the joints and to warm up the muscles.

If you are about to run mimic running movements in your warm-ups.If you are about to use mostly upper body- mimic these moves in your warm-ups.

The Best Warm ups Stretches

In this video, I will show you three steps on how to do some all over body stretches so that when we are finished you will feel less pain and less stress in your body.

You will feel a difference in your body with less stiffness and with less pain.

Just keep on doing the stretches.

There are loads of stretches out there to do before a workout. These are my favourite ones. 

They warm up your whole body and some also add in some extra effects with an detox.

  • Mimic the movements you are about to do.
  •  If you are about to run mimic running movements in your warm ups.
  • If you are about to use mostly upper body- mimic these moves in your warm ups.

 

Step 1.

Repeat each move 12 times x 1 set

Neck movements– turn head – right then left –

Bring head – backwards then forwards-

Swing arms in a circle- backwards and then forwards

Upper body twist– right then left

Hip rotation– hands on hips- right then left

Semi squatting – softly bend knees- soft squats

Back bend– only if you can bend down ok- bend forward- touch the ground- rise- stretch right then left.

Rotate the knees– Knees circles – feet hip width apart- hands by your waist- right then left- circular motion

Feet and hand exercises– rotate clockwise right foot and left hand- Stand straight- feet shoulder width apart – elevate your arms to the side – fully extended and parallel to the floor- aligned with your shoulders- palms facing down- rotate both wrists forward in a circular motion- do both hands- clock wise. The same with the opposite foot and hand- see below-

Feet and hand exercises– rotate clockwise left foot and right hand-Rotate Right foot clockwise and Rotate Left hand clockwise

Feet and hand exercises– rotate counter-clockwise right foot and left hand-Rotate Right foot counter-clockwise and Rotate Left hand counter clockwise

Feet and hand exercises– rotate counter-clockwise left foot and right hand– Rotate Right foot counter-clockwise and Rotate Left hand counter clockwise

Feet and hand exercise–  plantar flexion hand and plantar flexion feet- Up and down with feet and hand- forward-   

 

Step 2. 

Repeat each move 6 times x 3 sets
  • Gently lean back– overhead- stretch up to the right then left
  • Bend down– go in under leg- hip width apart
  • Stay bend downtouch in front of feet
  • Stay bend down- Windmill– touch ankle- soft knees- side to side
  • Stay bend down- touch in front of feet
  • Stay bend down – go in under leg
  • Slowly go up– Gently lean back- overhead- stretch up to the right then left
  • Stay up- bend – push to right and then left over head
  • Stay up- bend – push to forward – right hand then left hand forward- straight out.

 

Step 3.

Repeat each move 12 times x 1 sets

High knees – Knee to chest- Stand up- feet hip-width apart- chest out and shoulders back- engage your core- arms by your sides. Raise one knee as high as you can directly in front of you- keeping your weight on your back foot, and grab hold of the knee- Keep your body upright without bending over. Pull your knee into your chest with your hands – Leg go- Put the foot to down on the floor in front – toes aiming directly forward- Repeating the move to the other side. 

Pectoralis arm swings  Draw the arms forward in horizontal flexion crossing over the foremost point. Swing the arms back in horizontal extension, opening out at the chest. Return to the start and repeat alternating the positions high and low across the repetitions.

Lunges with rotation Step forward with the right leg flexing at the hip and knee. Simultaneously rotate the arms over the right leg, twisting the trunk. Maintain a neutral spine throughout. Return to the start and repeat on the left side.

Squats to arms swings- straight up over head Squat down by bending the ankles, knees and hips. Swing the arms down and back when descending into the squat position. Keep the chest lifted throughout. Return to a standing position with the arms stretched overhead. Repeat.

Squats to rotation arm swing Squat down by bending the ankles, knees and hips. Swing the arms down and back when descending into the squat position. Keep chest lifted throughout. Return to standing position with the arms stretched overhead while rotating the upper body to one side. Alternate the side of rotation with each rep.

Alternating leg swing– Stand upright- kick one leg straight out in front of you as high as you can- Simultaneously extend the opposite-side arm out and touch your foot as you move forward- lean into the stretch with your upper body-repeat to the opposite side.

Standing hip circles Standing on one leg, holding to an immobile object- Raise the unsupported knee to 90 degrees. This will be your starting position- Open the hip as far as possible, attempting to make a big circle with your knee- Perform this movement slowly for a number of repetitions, and repeat on the other side.

Front leg raises– Standing next to an immobile object- holding on with one hand- Swing your leg forward, keeping the leg straight. Continue with a downward swing, bringing the leg as far back as your flexibility allows. Repeat 5-10 times, and then switch legs.

Side leg raises-  Dynamic hamstring stretch- throw one leg forward – straight up-and lean into it- alternate legs.

And as always,

❤️🎈Beatrice

SHARE BELOW

Share on facebook
Facebook
Share on twitter
Twitter
Share on pinterest
Pinterest
Share on reddit
Reddit
Share on whatsapp
WhatsApp
Share on email
Email

Start by doing something that makes you feel successful and full of joy start positive and set the day!

how to forgive without an apology

Newsletter

My dream is to offer the best information and services possible in the Four Pillars of Fitness, Nutrition, Wellness and Accountability.