dearJulius.com

3 Total-Body Warm-Up Stretches

Use these three dynamic stretches to effectively warm-up your whole body before starting any of the workouts in this challenge.

It’s important to prime your body for the best workout possible!


From SELF

Squeezing in a quick warm-up doesn’t just mentally prepare you for the work to come, it will also help prime your muscles and reduce your chance for injury. Especially during strength training sessions, where your muscles are shortening and lengthening (or going through concentric and eccentric contractions), it’s important to increase blood flow during the warm-up to decrease the chance of tearing or pulling a muscle.

Plus, the moves below have all been specifically designed to pair with exercises you’ll be doing throughout the Challenge. This warm-up was created by our Challenge creator, Bianca Vesco, a certified trainer and group fitness instructor at NYSC Lab. Several of these moves focus on opening your hips and stretching out your hamstrings, so this one is especially a good idea before any of your cardio or lower-body focused strength workouts. Get the complete warm-up details below!


The Moves

Here’s a detailed breakdown of what you’ll do.

Directions

Do each move below for 60 seconds on one side only. At the end, repeat the entire circuit on the other side. Do the entire circuit 2 times on each side.


Rotational Hip Opener

x 60 seconds on each side
  • From a high plank position, step your left foot forward to the outside of both hands to come into a low lunge. Gently lower your right knee to the floor.
  • Lift both hands overhead and shift hips forward to feel a stretch along the front of your right leg.
  • Return hips to neutral position and open arms into a T-shape as you rotate your chest open to the left.
  • Shift hips forward and bring arms overhead to repeat. Continue to repeat on the left side for 60 seconds.


Low Lunge With Twist

x 60 seconds on each side
  • From a high plank position, step your left foot forward to the outside of both hands to come into a low lunge.
  • Shift weight to your right hand, and place your left hand gently behind your head.
  • Lift left elbow toward the ceiling as you open your chest toward left leg.
  • Rotate, bringing left elbow down toward the floor, then slowly open again.
  • Continue to repeat on the same side for 60 seconds.


Hamstring Stretch

x 60 seconds on each side
  • From a high plank position, step your left foot forward to the outside of both hands and come into a low lunge. Gently lower your right knee to the floor and untuck your right toes.
  • Rock back on right knee to come into a kneeling position (so your right knee is bent to 90 degrees), and allow left leg to straighten with a flexed foot.
  • Engage your core and hinge at the hip to lean forward with a flat back. Your hands can rest on the ground for stability, or you can walk them to touch your left toes if flexibility allows. Keeping a flat back is key—you can stretch more with a rounded back, but it's not as effective at stretching your hamstrings.
  • Rock forward on your left foot to release the stretch and return to a low lunge position.
  • Continue to repeat the stretch on the left leg only for 60 seconds.


See more at: SELF

COMMENTS



|Featured Content_$type=three$c=3$l=0$m=0$s=hide$rm=0


Made with in NYC
Name

Acne,1,Advice,42,AIDS,1,Alcohol,5,Allergy,5,Alternative Treatments,1,Animal Health,1,Asthma,3,Autism,1,Back Pain,27,Birth Control,1,Cancer,74,Children's Health,19,Clinical Practice,1,Coronavirus,8,Dandruff,1,Dental Health,26,Dentistry,1,Depression,23,Diabetes,25,Diet,132,Disease,114,Drink,26,Drugs,3,Ears,3,Exercises,49,Eye Health,29,Fat Loss,76,Featured,91,Features,162,Fitness,620,Fitness & Exercise,218,Flue,1,Food,79,Fruits,4,General,7,Get Healthy,68,Halloween,2,Headache,23,heal,1,Health,283,Health & Fitness,300,Health Care,531,Health Insurance,1,Healthcare Tech,6,Healthy,12,Healthy Eating,190,Healthy Habits,196,Healthy Living,143,Hearing,6,HIV/AIDS,4,Legs,1,Life,1,LifeStyle,3,Massage,5,Meditation,30,Men & Women,18,Men's Health,12,Mental Health,314,Multiple Sclerosis,1,Muscle Gain,2,Nutrition,461,Oral,4,Pain,23,Pregnancy,71,Psychology,1,Recipes,52,Safety,5,Self-care,15,Sex,7,Sexual Health,19,Shaving,1,Skin Care,34,Sleep,64,Smile,1,Snacks,1,Special,6,Special Feature,111,Stress Relief,35,Stroke,2,Teeth,5,Therapy,3,Tips,108,True Health,5,Vegetables,3,Weight Gain,23,Weight Loss,506,Wellness,81,Women's Health,172,Workouts,84,Yoga,61,
ltr
item
Health Magazine: 3 Total-Body Warm-Up Stretches
3 Total-Body Warm-Up Stretches
Use these three dynamic stretches to effectively warm-up your whole body before starting any of the workouts in this challenge.
https://1.bp.blogspot.com/-Iep0JrHIZVo/W5UoeT2XU-I/AAAAAAAAMZ0/YOL3Idyj5YU0oTLv19yxErol9doEQpfCwCLcBGAs/s1600/4.jpg
https://1.bp.blogspot.com/-Iep0JrHIZVo/W5UoeT2XU-I/AAAAAAAAMZ0/YOL3Idyj5YU0oTLv19yxErol9doEQpfCwCLcBGAs/s72-c/4.jpg
Health Magazine
https://health.dearjulius.com/2018/09/3-total-body-warm-up-stretches.html
https://health.dearjulius.com/
https://health.dearjulius.com/
https://health.dearjulius.com/2018/09/3-total-body-warm-up-stretches.html
true
3134246339347060015
UTF-8
Loaded All Posts Not found any posts VIEW ALL Read More Reply Cancel reply Delete By Home PAGES POSTS View All RECOMMENDED FOR YOU LABEL ARCHIVE SEARCH ALL POSTS Not found any post match with your request Back Home Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sun Mon Tue Wed Thu Fri Sat January February March April May June July August September October November December Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec just now 1 minute ago $$1$$ minutes ago 1 hour ago $$1$$ hours ago Yesterday $$1$$ days ago $$1$$ weeks ago more than 5 weeks ago Followers Follow THIS PREMIUM CONTENT IS LOCKED STEP 1: Share to a social network STEP 2: Click the link on your social network Copy All Code Select All Code All codes were copied to your clipboard Can not copy the codes / texts, please press [CTRL]+[C] (or CMD+C with Mac) to copy Table of Content