How to Warm Up by Stretching

Whether you are an experienced martial artist preparing for a tournament, a body-builder about to bench press 200 pounds or an average person trying out a new sport, warming up is the most important component. Warming up refers to preparing your body for physical exertion. Muscles that are "cold" will not be as flexible. Warming up and stretching, however, are not necessarily the same. Warming up requires that you get your blood flowing, so start with a brisk walk or jog before proceeding to stretching. Not only does stretching prevent injury, it also also helps your muscles develop. This makes stretching important before and after exercise. Unfortunately, many people neglect stretching as if it is optional, but nothing is further from the truth. With this in mind, knowing some basic stretches will add more value to your workout.

Things You'll Need

• Wall

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Instructions

• 1

  Stretch your neck by bringing your chin to your chest. Lie down on the floor with your hands behind your head for support. Slowly raise your head until your chin touches your chest, hold it in position for five seconds and then slowly lower your head down. Repeat this 10 times.

• 2

  Move your neck from side to side to stretch your neck. Shrug your shoulders a few times to loosen the muscles; then slowly turn your head to the right until you feel a slight pull on your neck. Count to five and then return your head to the center. Do this 10 times and then repeat the movement on your left side.

• 3

  Another neck stretch, bend your head to one side until your ear meets your shoulder. Count to five and then slowly lift your head back up. Repeat this 10 times for each side. Make sure you do not lift your shoulders while doing this stretch. Also, do not force yourself to a full stretch if you cannot get your ear to touch your shoulders.

• 4

  Roll your head backwards until you are looking directly up. Keep that position for five seconds and then slowly move your head back to the starting position. Do this 10 times.

• 5

  Stretch your upper legs by supporting yourself against a wall or object with one hand. With the other, grab the top of your foot and slowly pull it to your backside. Hold the position for 20 to 30 seconds and then slowly lower your leg. Repeat the process on the other leg.

• 6

  Lie down on your stomach to initiate a back stretch. Place your hands flat on the floor, shoulder-width apart as if you are about to do a push-up. Slowly curve your back upward until you look directly at the ceiling. Hold this pose for 20 to 30 seconds.

• 7

  To stretch your lower back, get down on your hands and knees with your arms shoulder-width apart, like a push-up. Tilt your head down while simultaneously bending your back upward. Imagine that you are trying to lift a weight on your back. Hold this position for 20 to 30 seconds.

• 8

  For a lower back stretch, place your hands at the bottom of your spine, just above your tailbone. Your elbows should be stretched out sideways. Slowly try to close your elbows behind you, like a bird closing its wings. Hold this for 20 to 30 seconds.

• 9

  To stretch your shoulders, straighten one arm and place it across your chest as if you are pointing directly to the other side. Bend your other arm up toward the ceiling and allow your straight arm to rest on it, just above the elbow. Hold for 20 to 30 seconds and then repeat the technique with the other arm.

• 10

  To stretch your biceps, place your entire arm flat against a wall. Your arm must be reaching behind you. Slowly twist your body backwards, as if you are trying to touch your opposite shoulder to the arm against the wall. Hold the position for 20 to 30 seconds and then repeat with the other side.