You’re just minutes away from your most effective workout yet.
Warming up before a run or bike ride may seem like the least important part of your fitness routine. It may even feel — dare we say it — a little boring. But if you’re thinking about skipping out on pre-workout stretches, think again. Spending a few minutes getting limber could mean the difference between getting sidelined by an injury and making your best time ever.
Static vs. Dynamic vs. Somatic Stretching
Before you bend over and touch your toes, you should know that not all stretches are created equal. Static stretching — or traditional stretching with long holds — can actually inhibit muscle activation before a workout, increasing the risk of potential injury. Dynamic stretching, on the other hand, helps your muscles loosen up using movement to increase mobility and enhance your overall performance.
“Dynamic stretching can help you run faster, jump higher, swing harder, improve athletic performance, and reduce chances of injury,” says Dr. Joey Mattina, a Los Angeles-based sports therapist who has worked with the Los Angeles Clippers and LA Kings. Dr. Mattina tells DailyOM, “Stretching decreases the viscosity of tissue, meaning the tissue becomes more pliable. It’s basically like warming up a car before attempting to drag-race it.”
According to a study that appeared in the Journal of Strength and Conditioning Research, static stretching actually had a detrimental effect on the body strength of research participants. Dynamic stretching, on the other hand, improved their training, giving them far better results than not stretching at all.
“Dynamic stretching acts as a type of dress rehearsal for your workout,” says fitness expert and Yoga Alliance-trained instructor Desi Bartlett, who has worked with A-listers including Alicia Silverstone and Kate Hudson. She tells DailyOM, “Stretches that mimic the movement before a workout are great to help prepare the body for peak performance. Many competitive athletes use this type of stretching to help boost their performance before an event.”
Somatic stretching is a form of stretching with intention and awareness that draws on the connection between your mind and body. Though it is also a form of stretching with slow and gentle movements, rather than long and static holds, somatic exercises are best done after exercising (or on their own), since they’re intended to relax your body rather than prepare you for a workout.
Just be sure to listen to your body when you stretch before a workout, regardless of whether you’re an ultra-marathoner or you’re just beginning your fitness journey. Go slowly, move gently without jerking or pulling, and if something doesn’t feel right, always resist the urge to push yourself too hard, especially if you have an underlying health condition or an injury.
Ready to get started? Here, Bartlett shares seven of her favorite pre-workout stretches to help you increase your range of motion, improve flexibility, and boost your overall athletic performance.
Interested in learning more? Check out Beneficial Stretches for the Inflexible
7 Pre-Workout Stretches
1. Squats
Muscles It’s Working: Glutes and legs
Instructions: Begin standing with feet hip-width apart and hands in prayer position in front of your chest. Keep your chest lifted as you squat down, drawing your hips back and bending your knees, as if you’re trying to sit in a chair. Keep your core engaged for internal support and to warm up the core. Do one set of 10 to 15 reps. For a challenge, you can put your hands behind your head instead of in front of you.
Perfect For: Soccer and cycling
2. Forward Leg Swings
Muscles It’s Working: Hip flexors and quadriceps
Instructions: Begin standing with your right hand on a wall or holding on to a chair for support. Stand up tall with good posture and lift your left leg off the floor. Swing your leg forward and back at a 90-degree angle in each direction. Repeat on the opposite side. Do one set of 10 to 15 reps.
Perfect For: Running and basketball
3. Side Leg Swings
Muscles It’s Working: Inner and outer thighs
Instructions: Begin standing with your right hand on a wall or chair for support. Stand up tall with good posture and lift your left leg off the floor. Swing your leg out to the left side, then across the midline of your body. Repeat on the opposite side. Do one set of 10 to 15 reps.
Perfect For: Yoga and cycling
4. Push-Ups With Rotation
Muscles It’s Working: Chest and shoulders
Instructions: Begin in a high plank position with your hands on the floor, shoulder-width apart, with your core lightly engaged. Or, if you find that position doesn’t support your back or is otherwise too challenging, try a modified plank on your knees instead. Perform a push-up by bending your elbows out to the sides, then use your strength to straighten your arms and return to high plank. Lift your left hand toward the sky as you turn your torso to the left, and support your weight with your right hand pressing into the floor with your feet staggered and pointing to the left. Return to high plank, then bend your elbows again for a push-up. Now turn your torso to the right and lift your right hand toward the sky as you support your weight with your left hand pressing down and your feet staggered. Continue to alternate with one push-up in between each rotation. Start with just one on each side and slowly build up over time.
Perfect For: Golf and tennis
5. Scorpion
Muscles It’s Working: Hip flexors and lower back
Instructions: Begin lying face down with your arms reaching out to the sides in a T position. Bend your left knee to a 90-degree angle so your foot is facing up to the ceiling, and then twist your body so you can place your left foot on the outside of your right hip. Hold for 1 to 2 seconds. Come back to the center and change sides. Continue to alternate. Do one set of 10 to 12 reps.
Perfect For: Yoga and CrossFit
6. Side Lunges
Muscles It’s Working: Thighs
Instructions: Begin in athletic stance with your feet hips-width apart, knees slightly bent and your core gently engaged. Step your right foot out to the right until you feel a stretch in the right inner thigh. Hold for 1 to 2 seconds. Bring your right leg back into athletic stance and change sides. Continue to alternate. Do one set of 10 to 12 reps.
Perfect For: Soccer, tennis, and basketball
7. Arm Circles
Muscles It’s Working: Arms
Instructions: Stand up straight with your feet hips-width apart for a stable foundation. Take your arms out to the sides at a 90-degree angle. Circle your arms 15 times forward and 15 times back. Do one set of 10 to 15 reps.
Perfect For: Yoga, tennis, and golf
After your workout, you can cool down with post-workout stretches or somatic exercises. Bartlett says, "Somatic stretching techniques can be a gentle and effective method of stretching that puts very little strain on the joints. The general idea here is that you contract a muscle, slowly release the contraction, and relax into the new shape. I wouldn’t necessarily use this technique before a workout as it is intended to relax the nervous system as well."
