Exercise Warm-Ups for Workouts & Training
When competing in any kind of activity, sport, or game, athletes want to dive right in, but some forget one of the most important parts. Stretching is an essential part of any workout, no matter the level. A good stretch helps prepare the body for a great workout; it allows for the relaxation of the muscles, optimizing training, and protecting the athlete from potential injury.
The secret is to know when and what stretches to do. Choosing not to stretch before training is harmful to the body, so if you want to continue enjoying one of the things that keep you healthy and active, we strongly believe that you consider stretching before taking off! Here are a few of the best stretches that you can do to keep your body healthy while preventing soreness and injury during your workout:
Let’s start off with meditation. Now you may not think of it as a stretch, and in a way, you are right. But, meditation provides a sense of relaxation for your body; it helps release unhealthy toxins and allows for your body to let go truly. Meditation allows you to have balance both mentally and physically, which will help improve your training and daily life. If you are unfamiliar with meditation, and you want to get started, at Advanced Spine and Sports Care, we offer meditation sessions in Chicago where you can learn how it will improve your well-being.
Waving your arms and stretching your legs in this low-intensity stretch does wonders for any athlete, and it is one of the best pre-workouts. Doing jumping jacks activates various muscle groups allowing you to be fully energized for your training. This easy stretch gets your heart rate up and can be modified to help any person ready for a good training session.
Strap on your running shoes, ready set go but not too fast. A nice light jog allows for your muscles to warm up and get moving, perfect for anyone. A light jog is one of the best things to do before you start running for the hills or hitting the weights. You never want to get into any exercise with cold feet, so take a few laps at a slow speed, get your heart rate up and your muscles relaxed before.
Stretch Those Legs
Your legs are the backbone of any type of workout. Due to the intensity that your legs endure through any training, the muscles in your legs have a tendency to become sore rapidly. Whether it is a cardio workout or leg day, you depend deeply on your legs. So, sit down, stretch your arms, and reach for your calves, ankles, or toes. It is important in this stretch that you don’t overdo it, so only stretch as far as your body lets you.
Your glutes, hips, quads, and calves are going to thank you for this one! Doing this stretch before will help you thrive during your workout while also helping with preventing a lot of soreness after it is done. Stretch one foot out and bend your other while keeping your back straight. Take a deep breath and exhale. After holding the position, switch legs and repeat!
Don’t Forget About the Arms
A Simple but very effective stretch. Cross both of your arms across your body, and you will instantly feel it stretching. This will prepare any type of athlete as they are always using our arms.
90 / 90 Hip Stretches
Having a tight hip is uncomfortable, and it can cause intense pain for both your back and your legs, rendering your workout unbearable. Due to the strain, your hips take when not working out, it is essential to remember stretching them before embarking on any activity!
The 90/90 stretch is excellent, simple, and useful. Sit down, bend one knee in front at a 90-degree angle with the other one behind you also at a 90-degree angle. If you aren’t feeling the stretch, you can lean forward and hold that position for about 25 seconds and then switch legs.
Get To Know The Best Stretches For Your Body With Advanced Spine and Sports Care
Everyone’s body is different in their own unique way; some stretches are useful, and others not so much. At Advanced Spine and Sports Care, we have a trained staff able and ready to help you prepare the best stretches designed for your body. We will take the time with you so that no matter the activity, you are ready. At Advanced Spine and Sports Care, we care deeply about each person who walks through our doors, helping in every way that we can. You can trust us to assist you. Contact Advanced Spine and Sports Care and start your journey to a safer and better workout!