{"id":22464,"date":"2021-05-12T20:50:57","date_gmt":"2021-05-12T20:50:57","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=22464"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"pre-workout-stretches","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/pre-workout-stretches\/","title":{"rendered":"Pre-Workout Stretches: Preventing Injury, Pain And Strains The Right Way"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/#Why_Is_Stretching_Important_Before_Exercise\" >Why Is Stretching Important Before Exercise?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/#Lower_Your_Risk_Of_Injury\" >Lower Your Risk Of Injury<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/#Promotes_Blood_Circulation\" >Promotes Blood Circulation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/#Increase_Flexibility\" >Increase Flexibility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/#Improved_Performance\" >Improved Performance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/#Better_Posture_And_Balance\" >Better Posture And Balance<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/#How_To_Stretch_Before_Working_Out\" >How To Stretch Before Working Out?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/#Hamstring_Stretches\" >Hamstring Stretches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/#Back_Stretches\" >Back Stretches<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/#Move_1_Standing_bicycle\" >Move 1: Standing bicycle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/#Move_2_Pelvic_tilt\" >Move 2: Pelvic tilt<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/#Shoulder_Stretches\" >Shoulder Stretches<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/#Stretch_1\" >Stretch 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/#Stretch_2\" >Stretch 2<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/#Arm_Stretches\" >Arm Stretches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/#Leg_Stretches\" >Leg Stretches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/#IT_Band_Stretches\" >IT Band Stretches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/#Calf_Stretches\" >Calf Stretches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/#Dynamic_Stretching\" >Dynamic Stretching<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">\u00a0Stretching makes up an essential part of a workout routine. Although we know that we should stretch, only a few of us include it in our workout routine or do it correctly. <\/span><span style=\"font-weight: 400;\">Stretching correctly will reduce the risk of you getting injured when working out and increase flexibility. And the good news is that it is never too late to begin stretching \u2013 or to start doing it properly.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pre_Workout_Stretches\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Is_Stretching_Important_Before_Exercise\"><\/span><strong>Why Is Stretching Important Before Exercise?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Do I need to <a href=\"https:\/\/betterme.world\/articles\/yoga-poses-for-hips\/\">stretch before exercising<\/a>? Well, you should always start exercising with a few stretches and warm-up workouts. But what exactly is the difference between stretching and warming up?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stretching is when you hold a position for a prolonged period, usually 20 seconds or so. On the other hand, Warming up is a burst of light activities, such as jumping jacks, high-knee skipping, or a short jog. Both of them improve muscle elasticity and should be done before and after intense exercise<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it is essential to adequately stretch and warm-up all the muscles you will be using. Below are a few advantages you will receive when you sufficiently warm-up and stretch before exercising.<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pre_Workout_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-34515 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/10-5-1024x576.jpg\" alt=\"pre workout stretches\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/10-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/10-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/10-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/10-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/10-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Lower_Your_Risk_Of_Injury\"><\/span><strong>Lower Your Risk Of Injury<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u00a0Before you hit the court (or the track or the field), you have to prepare your muscles. Many of our muscles contract when we are resting and are stretched during activities like running (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10694106\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). When the shift from resting to high exertion is done too quickly, there\u2019s a risk for injury &#8211; pre-stretched muscles can resist and handle stress better than unstretched ones (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10694106\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Promotes_Blood_Circulation\"><\/span><strong>Promotes Blood Circulation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u00a0The first thing stretching can do is increase blood flow to the joints and muscles, which improves your circulation of blood throughout the body and increases the transportation of nutrients (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29623692\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/\">How To Stretch Before Running: Getting Your Body Ready For The Miles Ahead<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increase_Flexibility\"><\/span><strong>Increase Flexibility<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Correct stretching will loosen the tendons and muscles, increasing flexibility during your workout (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/321890007_Dynamic_stretching_is_effective_as_static_stretching_at_increasing_flexibility\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). <a href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching\/\">Increasing your flexibility<\/a> may help you avoid injuries, improve your range of motion and stave off chronic issues such as arthritis.<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pre_Workout_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-33404 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4887-1024x576.png\" alt=\"Increase Flexibility\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4887.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4887-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4887.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4887.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Performance\"><\/span><strong>Improved Performance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u00a0Increasing the flexibility of the muscles can improve your muscle strength, speed, and agility (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28182516\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). And this may help with overall performance when it comes to anything physical (<\/span><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/exercising-to-relax\">5<\/a>)<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Better_Posture_And_Balance\"><\/span><strong>Better Posture And Balance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/\">Stretching<\/a> your chest, shoulders, and lower back muscles may help better your posture <\/span><span style=\"font-weight: 400;\">and keep your back in better alignments.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Stretch_Before_Working_Out\"><\/span><strong>How To Stretch Before Working Out?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/types-of-stretches\/\">Stretching<\/a> will only help if you do it correctly. Also, take your time and don\u2019t rush through the stretch as it results in poor form, potentially strained muscles, and incorrect breathing technique. Pay attention to your body&#8217;s response to the stretching since over-stretching could put stress on your muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before you begin pre-workout stretches, take 5 minutes for light cardio workouts like jogging and jumping rope to increase your blood supply. How extensive your stretching session needs to be will depend on your planned activity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It would be best if you worked on every muscle group (most pre-workout stretches full body are for beginners). We will walk you through the vital pre-workout stretches that target particular areas and muscles of your body to add to your regular workout program from your arms to your legs.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pre_Workout_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-31616 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249-1024x576.png\" alt=\"pre workout stretches\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pre_Workout_Stretches\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Hamstring_Stretches\"><\/span><strong>Hamstring Stretches<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your hamstrings, the three muscles that help your knee move, can easily get tight <a href=\"https:\/\/betterme.world\/articles\/how-often-should-you-stretch\/\">after a strenuous workout<\/a>. Stretching these muscles before and after exercising helps alleviate tightness and pain. Those with stiff knees and back pain sufferers can also benefit from a regular hamstring stretching routine. Below is a popular pre-workout hamstring stretch.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on the floor mat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0<\/span><span style=\"font-weight: 400;\">Bend the right knee and firmly rest your foot on the mat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0<\/span><span style=\"font-weight: 400;\">Next, loop a long towel under the left foot and use both hands to grab the ends.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0<\/span><span style=\"font-weight: 400;\">Pull-on your towel in order to lift your left leg off the floor\\ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0<\/span><span style=\"font-weight: 400;\">Now do the same with your other leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the workout at least 3 times each leg and hold for 30 seconds each time. Don\u2019t overstretch \u2013 your limb or muscle should not be shaking.<\/span><\/li>\n<\/ul>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-22464-1\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/a59cdf83e62c56ae65f327d2d20939c7\/source.mp4?_=1\" \/><a href=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/a59cdf83e62c56ae65f327d2d20939c7\/source.mp4\">https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/a59cdf83e62c56ae65f327d2d20939c7\/source.mp4<\/a><\/video><\/div>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/bodyweight-squats\/\">Squatting<\/a> is another common pre-workout hamstring stretch. Stand with the feet shoulder-width apart. Now bend the knees and lower yourself into a squat while still keeping your back straight. Try to hold the position for at least 15 seconds. Repeat the exercise three times.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Back_Stretches\"><\/span><strong>Back Stretches<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/deadlift-program-for-strength\/\">Warming up<\/a> your back usually involves moving the posterior muscles, which include your lats and traps, and joints, specifically the spine, in different planes of motion. Below are back stretches to include in your next warm-up. Do each move for 30 \u2013 45 seconds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that stretching doesn\u2019t guarantee that your back won\u2019t hurt since there are other causes of backaches than tight muscles.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Move_1_Standing_bicycle\"><\/span><span style=\"font-weight: 400;\">Move 1: Standing bicycle<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Stand with your feet hip-width apart and hands behind the head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0<\/span><span style=\"font-weight: 400;\">Lift the right knee up and then twist the upper body in order to bring the left elbow to touch the right knee. Now rotate the upper body to return to step one or starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do the same with the left leg and continue alternating sides.<\/span><\/li>\n<\/ul>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-22464-2\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5e82fe025a3981.47648264\/source.mp4?_=2\" \/><a href=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5e82fe025a3981.47648264\/source.mp4\">https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5e82fe025a3981.47648264\/source.mp4<\/a><\/video><\/div>\n<h4><span class=\"ez-toc-section\" id=\"Move_2_Pelvic_tilt\"><\/span><span style=\"font-weight: 400;\">Move 2: Pelvic tilt<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on the floor\\mat with knees bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, flatten your back against the mat by tightening the abdominal muscles and then bending the pelvis up slightly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try to hold for 10 to 15 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the warm-up workout.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/beginner-stretches\/\">Beginner Stretches To Level Up Your Stretching Game<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Shoulder_Stretches\"><\/span><strong>Shoulder Stretches<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you have been exercising for a reasonable length of time, you have most likely experienced some shoulder pains and aches along the way. And this is normal because the shoulder joint is among the most common body parts of pain in weight training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although this is the norm, it shouldn\u2019t be. As a lifter, you need to take care of your shoulders with correct stretches. Below are two good pre-workout stretches that will help keep your shoulders healthy during your sport and workouts.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Stretch_1\"><\/span><span style=\"font-weight: 400;\">Stretch 1<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold your left arm straight across the chest, and so your left hand is to the right of your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now grab your left elbow with your right hand and pull the arm across the body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do the same with the right arm.<\/span><\/li>\n<\/ul>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-22464-3\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/cf3e673118c7449d053c9ccc4a60e992\/source.mp4?_=3\" \/><a href=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/cf3e673118c7449d053c9ccc4a60e992\/source.mp4\">https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/cf3e673118c7449d053c9ccc4a60e992\/source.mp4<\/a><\/video><\/div>\n<h4><span class=\"ez-toc-section\" id=\"Stretch_2\"><\/span><span style=\"font-weight: 400;\">Stretch 2<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on a mat and lean back on your arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0<\/span><span style=\"font-weight: 400;\">Push forward with your trunk while retracting the scapula, and you will feel the stretch in the shoulders.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Arm_Stretches\"><\/span><strong>Arm Stretches<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u00a0Pre-workout arm stretches are beneficial for cardio exercises such as elliptical and jogging, sports performance, and weight-training workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try the arm swings stretch, which is one of the well-known stretches out there. Wrap your arms around as if you are giving yourself a tight hug and open them up wide.<\/span><\/p>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-22464-4\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5da5d836496797.11092106\/source.mp4?_=4\" \/><a href=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5da5d836496797.11092106\/source.mp4\">https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5da5d836496797.11092106\/source.mp4<\/a><\/video><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Leg_Stretches\"><\/span><strong>Leg Stretches<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pre-workout <a href=\"https:\/\/betterme.world\/articles\/leg-stretches\/\">leg stretches<\/a> are important to your overall fitness because of the amount of stress placed on the legs during workouts. Whether you run or cycle, your legs need to apply force and touch the ground, so they need to be ready to perform at their peak.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stretching your legs reduces leg cramps. The stretches also make your muscles more flexible, resulting in an increased range of motion. Below is one of the best pre-workout stretches for beginners that target the legs.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Support yourself against a wall and keep your body nice and tall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now swing the right leg back and forth, aiming to kick the foot higher each couple of swings, and feel out the stretch in your hamstrings, quads, and hip flexors.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do the same with your left leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 swings per leg should show results.<\/span><\/li>\n<\/ul>\n<p>Another nice leg stretch is a standing one.<\/p>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-22464-5\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5e57a645c55af9.42472358\/source.mp4?_=5\" \/><a href=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5e57a645c55af9.42472358\/source.mp4\">https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/5e57a645c55af9.42472358\/source.mp4<\/a><\/video><\/div>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pre_Workout_Stretches\">Keep yourself in prime shape<\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"IT_Band_Stretches\"><\/span><strong>IT Band Stretches<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u00a0IT band or iliotibial band are two phrases most runners hear throughout their training. That is because running can easily irritate the connective tissue that runs from the hip to the knee. If you are experiencing pain from the hip to the knee, your first line of defense should be to reduce the intensity of your workouts and know how to stretch before running.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The standing wall squat is one of the Iliotibial band stretches that will help reduce pain.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand next to a wall with your hip-width distance apart and feet parallel.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position a foam roller between the wall and your right hip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Transfer the weight to the left foot and then lift the right foot off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With a neutral spine, try to engage the core and do a single-leg squat, pulling your hips back while putting pressure into the foam roller.<\/span><\/li>\n<\/ul>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-22464-6\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/a23a2ef4ac2cc47122084fa422b993fd\/source.mp4?_=6\" \/><a href=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/a23a2ef4ac2cc47122084fa422b993fd\/source.mp4\">https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/a23a2ef4ac2cc47122084fa422b993fd\/source.mp4<\/a><\/video><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Calf_Stretches\"><\/span><strong>Calf Stretches<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Toe walks is one of the best pre-workout calf stretches you can add into your workout program to stretch the critical areas (lower calves, upper calves, and Achilles tendons) to prevent injury and better your performance.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall with your hands on the waist and arms bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise up onto your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now walk slowly on your toes, rest, and repeat the workout.<\/span><\/li>\n<\/ul>\n<p>You may perform calf raises instead.<\/p>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-22464-7\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/8df6ed15d03ca6a8012e4b49c5d98c45\/source.mp4?_=7\" \/><a href=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/8df6ed15d03ca6a8012e4b49c5d98c45\/source.mp4\">https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/8df6ed15d03ca6a8012e4b49c5d98c45\/source.mp4<\/a><\/video><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Dynamic_Stretching\"><\/span><strong>Dynamic Stretching<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There are two types of stretches: <a href=\"https:\/\/betterme.world\/articles\/dynamic-stretching\/\">dynamic<\/a> and <a href=\"https:\/\/betterme.world\/articles\/static-stretching\/\">static stretching<\/a>.\u00a0 Dynamic stretching involves controlled, slow movements, such as high-knee jogging or walking lunges, and can be done during a warm-up. On the other hand, static stretching is holding a stretch for 10 to 30-second intervals (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/understanding-the-difference-between-dynamic-and-static-stretching\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dynamic stretching is best done before a workout, while static stretching is best done after a workout to cool down the body muscles and help reduce or prevent soreness.<\/span><\/p>\n<div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-22464-8\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/eeedf7c0f1bf056de2f5c7ed64d6ed4a\/source.mp4?_=8\" \/><a href=\"https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/eeedf7c0f1bf056de2f5c7ed64d6ed4a\/source.mp4\">https:\/\/cdn.cfr.betterme.world\/weightloss\/video\/eeedf7c0f1bf056de2f5c7ed64d6ed4a\/source.mp4<\/a><\/video><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Remember, stretching before and after is a crucial part of any workout and shouldn\u2019t be missed. It adds more goodness to a great workout session and might become your best\\ favorite part of it. It is also important to be sure you are doing the right kind of stretches pre and post-workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lastly, talk to your healthcare provider before starting a workout program, especially for those who have physical concerns that might be affected.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pre_Workout_Stretches\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pre_Workout_Stretches\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p>&nbsp;<\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/p>\n<p>Consider trying this 20 Minute Full Body Workout at Home.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10694106\/\"><span style=\"font-weight: 400;\">A randomized trial of preexercise stretching for prevention of lower-limb injury<\/span><\/a><span style=\"font-weight: 400;\"> (2000, pubmed.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.researchgate.net\/publication\/321890007_Dynamic_stretching_is_effective_as_static_stretching_at_increasing_flexibility\"><span style=\"font-weight: 400;\">Dynamic stretching is effective as static stretching at increasing flexibility<\/span><\/a><span style=\"font-weight: 400;\"> (2017, researchgate.net)<\/span><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29623692\/\"><span style=\"font-weight: 400;\">Daily muscle stretching enhances blood flow, endothelial function, capillarity, vascular volume and connectivity in aged skeletal muscle<\/span><\/a><span style=\"font-weight: 400;\"> (2018, pubmed.gov)<\/span><\/li>\n<li><a href=\"https:\/\/health.clevelandclinic.org\/understanding-the-difference-between-dynamic-and-static-stretching\/\"><span style=\"font-weight: 400;\">Understanding the Difference Between Dynamic and Static Stretching<\/span><\/a><span style=\"font-weight: 400;\"> (2020, clevelandclinic.org)<\/span><\/li>\n<li><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/exercising-to-relax\"><span style=\"font-weight: 400;\">Exercising to relax<\/span><\/a><span style=\"font-weight: 400;\"> (2020, health.harvard.edu)<\/span><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28182516\/\"><span style=\"font-weight: 400;\">The Effectiveness of PNF Versus Static Stretching on Increasing Hip-Flexion Range of Motion<\/span><\/a><span style=\"font-weight: 400;\"> (2018, pubmed.gov)<\/span><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>\u00a0Stretching makes up an essential part of a workout routine. Although we know that we should stretch, only a few of us include it in our workout routine or do it correctly. Stretching correctly will reduce the risk of you getting injured when working out and increase flexibility. And the good news is that it [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":22466,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[170],"coauthors":[117],"class_list":["post-22464","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-strength-training-home"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pre-Workout Stretches: Preventing Injury, Pain And Strains The Right Way - BetterMe<\/title>\n<meta name=\"description\" content=\"What are pre-workout stretches? Are there some that are better than others? Here is everything you need to know before starting your exercise regimen.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pre-Workout Stretches: Preventing Injury, Pain And Strains The Right Way\" \/>\n<meta property=\"og:description\" content=\"What are pre-workout stretches? Are there some that are better than others? Here is everything you need to know before starting your exercise regimen.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/05\/shutterstock_1711372435.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/e50d97bfb21eaa09a45a98f6afb4734f\"},\"headline\":\"Pre-Workout Stretches: Preventing Injury, Pain And Strains The Right Way\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/\"},\"wordCount\":2045,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/shutterstock_1711372435.jpg\",\"keywords\":[\"Strength Training at Home\"],\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">\u00a0Stretching makes up an essential part of a workout routine. Although we know that we should stretch, only a few of us include it in our workout routine or do it correctly. <\/span><span style=\\\"font-weight: 400;\\\">Stretching correctly will reduce the risk of you getting injured when working out and increase flexibility. And the good news is that it is never too late to begin stretching \u2013 or to start doing it properly.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Why Is Stretching Important Before Exercise?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Do I need to <a href=\\\"https:\/\/betterme.world\/articles\/yoga-poses-for-hips\/\\\">stretch before exercising<\/a>? Well, you should always start exercising with a few stretches and warm-up workouts. But what exactly is the difference between stretching and warming up?\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Stretching is when you hold a position for a prolonged period, usually 20 seconds or so. On the other hand, Warming up is a burst of light activities, such as jumping jacks, high-knee skipping, or a short jog. Both of them improve muscle elasticity and should be done before and after intense exercise<\/span><span style=\\\"font-weight: 400;\\\">.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, it is essential to adequately stretch and warm-up all the muscles you will be using. Below are a few advantages you will receive when you sufficiently warm-up and stretch before exercising.<\/span>\\r\\n<h3><a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pre_Workout_Stretches\\\"><img class=\\\"aligncenter wp-image-34515 size-large\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/10-5-1024x576.jpg\\\" alt=\\\"pre workout stretches\\\" width=\\\"770\\\" height=\\\"433\\\" \/><\/a><\/h3>\\r\\n<h3><strong>Lower Your Risk Of Injury<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">\u00a0Before you hit the court (or the track or the field), yo ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/\",\"url\":\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/\",\"name\":\"Pre-Workout Stretches: Preventing Injury, Pain And Strains The Right Way - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/shutterstock_1711372435.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"What are pre-workout stretches? 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Although we know that we should stretch, only a few of us include it in our workout routine or do it correctly. <\/span><span style=\"font-weight: 400;\">Stretching correctly will reduce the risk of you getting injured when working out and increase flexibility. And the good news is that it is never too late to begin stretching \u2013 or to start doing it properly.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>Why Is Stretching Important Before Exercise?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Do I need to <a href=\"https:\/\/betterme.world\/articles\/yoga-poses-for-hips\/\">stretch before exercising<\/a>? Well, you should always start exercising with a few stretches and warm-up workouts. But what exactly is the difference between stretching and warming up?\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Stretching is when you hold a position for a prolonged period, usually 20 seconds or so. On the other hand, Warming up is a burst of light activities, such as jumping jacks, high-knee skipping, or a short jog. Both of them improve muscle elasticity and should be done before and after intense exercise<\/span><span style=\"font-weight: 400;\">.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, it is essential to adequately stretch and warm-up all the muscles you will be using. Below are a few advantages you will receive when you sufficiently warm-up and stretch before exercising.<\/span>\r\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pre_Workout_Stretches\"><img class=\"aligncenter wp-image-34515 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/10-5-1024x576.jpg\" alt=\"pre workout stretches\" width=\"770\" height=\"433\" \/><\/a><\/h3>\r\n<h3><strong>Lower Your Risk Of Injury<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">\u00a0Before you hit the court (or the track or the field), yo ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/pre-workout-stretches\/","url":"https:\/\/betterme.world\/articles\/pre-workout-stretches\/","name":"Pre-Workout Stretches: Preventing Injury, Pain And Strains The Right Way - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/pre-workout-stretches\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/pre-workout-stretches\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/shutterstock_1711372435.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"What are pre-workout stretches? 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