Take a look at this video featuring the dynamic warm-up – 4 pain stretches.
Flexibility not only reduces stiffness in the body, but it also helps your body to pump blood to your muscles and nerves, helps alleviate the possibility of aggravating or reinjuring yourself if you have any musculoskeletal problems and helps maintain good range of motion of your joints.
Poor flexibility has been linked to general stiffness in the body and low-back pain in particular.
Dynamic Warm-Up – 4 Pain Stretches
It’s important to warm up before attempting a walk, run or exercise program. To avoid injury caused by exerting cold muscles, try the following dynamic warm-up to increase your core temperature, muscle flexibility and heart rate.
- Toe-touch. Standing straight up, hold your arms out directly in front of you and walk forward, kicking your legs up and trying to touch your toes to your hands without lowering your arms. Repeat 10-20 times for each leg. It’s OK if you can’t reach your hands when you first start out—just kick your leg up as high as it will go.
- Inverted toe-touch. Standing straight up, lean forward and reach your arms down to the ground while you lift your right leg behind you. Keep your back straight and return to start. Repeat 10-20 times on each leg. Again, if you can’t reach all the way down to the ground, simply go as far as you can without losing your balance.
- Knee hug. Standing up straight, bring your right knee to your chest and squeeze with your arms. Repeat 10-20 on each leg.
- Lunge. Step forward with your left leg, bending your right knee until it touches the ground. Be sure that your left knee stays in line with your ankle. Repeat 10-20 times on each leg.
Groiner. Start off with a lunge with your left leg forward. Bring your left elbow down to meet your knee and then your ankle, sliding along the inside of your leg. Repeat 10-20 times on each leg. If you can’t get your elbow to touch your ankle just yet, that’s OK. You can start with simply bringing your elbow down to your knee and gradually progress to your ankle as you continue to incorporate these stretches into your everyday routine.