It’s cold outside! Well, maybe not everywhere yet, but it will be soon. And that means it’s time to start thinking about how to stay warm when the weather takes a turn for the worse. One of the best ways to do that is by incorporating some warm-up exercises into your routine. Not only will they help you stay warm, but they’ll also help get your body ready for the workout ahead. Whether you’re a seasoned exerciser or just getting started, there are plenty of great warm-up exercises to choose from. Below are some of our favourites.
Top 9 warm-up exercises to do
Neck rolls
A neck roll is a simple exercise that can help to improve your posture and flexibility. It also helps to relieve tension in the neck and upper back.
How to do it:
- Sit or stand with your spine straight.
- Gently roll your neck around, making sure to move through all of the different ranges of motion.
- Hold each position for a few seconds before moving on to the next.
- Repeat for 1-2 minutes.
Benefits:
- Improves flexibility and range of motion in the neck.
- Reduces tension in the neck and upper back.
- Helps to improve posture.
Shoulder rolls
This is a great movie to do whenever you’re feeling the tension in your shoulders.
How to do it:
- Sit or stand with your spine straight.
- Gently roll your shoulders around, making sure to move through all of the different ranges of motion.
- Hold each position for a few seconds before moving on to the next.
- Repeat for 1-2 minutes.
Benefits:
- Helps improve flexibility and range of motion in the shoulders.
- Reduces tension and stress in the upper body.
- Can help improve posture.
Pelvic tilts
Pelvic tilts are a great way to release lower back pain and tension.
How to do it:
- Lie on your back with your knees bent and feet flat on the ground.
- Flatten your lower back against the ground by tilting your pelvis up.
- Hold for a few seconds, then return to the starting position.
- Repeat for 10-15 repetitions.
Benefits:
- Wakens and stretches the muscles in the lower back and hips.
- It Can help to relieve tension in the lower back.
- Helps improve posture.
Cat-camel stretch
The cat-camel stretch is a great way to warm up the spine. It’s also an excellent way to improve flexibility and range of motion in the back.
How to do it:
- Start on all fours, with your spine and head in a neutral position.
- Arch your back up like a cat, then tuck your chin and around your back like a camel.
- Hold each position for a few seconds, then return to the starting position.
- Repeat for 10-15 repetitions.
Benefits:
- Warms up the spine.
- Improves flexibility and range of motion in the back.
- Helps improve posture.
Leg swings
A movement where you swing your leg back and forth in a controlled manner.
How to do it:
- Stand with your feet hip-width apart and your arms at your sides.
- Swing one leg forward and backwards, making sure to keep your spine straight.
- Switch legs and repeat.
- Do 10-15 repetitions on each side.
Benefits:
- Wakens and stretches the legs, hips, and thighs muscles.
- Improves flexibility and range of motion in the hips and thighs.
- Helps improve balance and coordination.
- Can help reduce the risk of injury.
Hamstring stretch
The hamstring stretch is a simple yoga pose that can help improve flexibility in the hamstrings.
How to do it:
- Begin by standing with your feet hip-width apart.
- Bend at your hips and fold forward, keeping your spine long as you reach for your toes or ankles.3. Hold the stretch for 30 seconds to 1 minute.
- Repeat 2-3 times.
Benefits: This pose helps to lengthen and stretch the hamstrings, which can help improve flexibility and range of motion in the legs. Additionally, this pose can help relieve back pain and tension headaches.
Ankle mobility
Ankle mobility is a stretching designed to improve the range of motion in the ankles.
How to do it: To perform ankle mobility, stand with your feet hip-width apart and place your hands on your hips. Step forward with one leg and bend at the knee so that you can grasp your ankle with your hand. Gently pull on your ankle until you feel a stretch in the back of your leg. Hold this position for 15-30 seconds and then switch legs.
Why it works: The ankle is a joint responsibility for a lot of movement. Unfortunately, it is also a joint that is commonly injured. Improving your ankles’ mobility can help prevent injuries and improve your performance in activities that require a lot of ankle movements, such as running or basketball.
Elbow mobility
Elbow mobility is a stretching designed to improve the range of motion in the elbows.
How to do it: To perform elbow mobility, stand with your feet shoulder-width apart and place your hands on your hips. Step forward with one leg and bend at the knee, straightening your back. Lean forward until you feel a stretch in the front of your elbow. Hold this position for 30 seconds and then repeat on the other side.
Why it matters: Elbow mobility is essential for athletes who perform overhead movements, such as throwing or swimming. It can also help prevent injuries, such as tendonitis, by keeping the joints healthy.
Final Words
The stretches listed above can help improve your flexibility and range of motion, which can help you stay injury-free while pursuing your favorite activities. Incorporate a few of these stretches into your routine, and you will notice a big difference in how you feel.