Stretching before exercise primes your body for movement, boosts flexibility, and lowers injury risk. A solid pre-workout stretch routine doesn’t need to be complicated—just 5-10 minutes can make a difference. Here’s how to do it right.
Start with dynamic stretches. These active movements warm up your muscles and increase blood flow, unlike static holds which are better post-workout. Kick off with leg swings: stand on one leg, swing the other forward and back like a pendulum for 10-15 reps, then switch. This loosens your hips and hamstrings—key for running or squats. Next, try arm circles. Extend your arms wide and make small circles, gradually growing bigger, for 20 seconds each direction. Your shoulders will thank you, especially if you’re lifting weights.
Tip: See the Self-Care section’s “Physical” category for helpful exercise additions.
Move to lunges with a twist. Step forward into a lunge, keeping your knee over your ankle, then rotate your torso toward the front leg. Alternate sides for 8-10 reps. This hits your hip flexors, quads, and core all at once—perfect for dynamic activities like cycling or tennis. Follow with high knees: jog in place, lifting knees to hip height, for 30 seconds. It’s simple but fires up your lower body and heart rate.
Don’t rush. Breathe deeply and move smoothly—jerky motions defeat the purpose. Focus on major muscle groups you’ll use in your workout: legs, back, arms, whatever’s on deck. If you’re unsure, think about mimicking the exercise at half-speed. A basketball player might do slow jump squats; a swimmer might roll their shoulders.
The goal? Get warm, limber, and ready—not exhaust yourself before starting. Pair this with a light cooldown stretch after, and you’ve bookended your workout like a pro. Consistency beats perfection—stretch smart, and your body will feel the difference.
Tip: See the Self-Care section’s “Physical” category for helpful exercise additions.
