Five Ways For Stretching And Warm Up Exercises

Finally, you have been convinced to join one of your local fitness gym's classes

. From pilates, aerobics to kickboxing, you will sure have a great time working out your fitness goals.

On your first day, you excitedly entered the gym and immediately hit the weights. Having forgotten to read the essentials of gym workouts, you have immediately made your way to swinging and lifting all those chunks of metal only to end up suffering aches and pains in areas you never knew could feel pain.

So what it is that you missed? You skipped doing some stretching and warm up exercises. After being dormant for a significant period of time, it only makes sense that your body needs to be properly conditioned for your gym workouts. Depending on the management team of your gym, usually have an instructor poised to guide first-time gym goers in doing their warm ups.

This is because when you properly warm up it lessens the risk of getting injuries.

Doing pilates, kickboxing or aeroboics involves your whole body. This means that you are going to stretch and contract your muscles into doing things they don't do normally in your daily activities. Hence, when warming up or doing stretching exercises, it is important to start from your head and stretch out down to your feet:

Step 1.Neck. Stretching the side of your neck is important in relieving the risk of suffering neck strains and stiffness while you work out. You can do this from a sitting or standing position. Simply turn your head on one side and hold it for 5 seconds. After that, slowly turn your head to the other side and hold it for 5 seconds. Repeat it 1 to 3 times. Now, gently tilt your head forward and feel the back of your neck stretch. Hold it for 5 seconds.

Step 2. Arms. The bar twist, shoulder strangle, and bicep wall stretch are the common warm up routines observed by gym instructors personal training coaches. To do the bicep wall stretch, turn one arm outward so that your inner elbow, palm, and shoulder are against the wall and keep the arm in contact with the wall.

Breathe deeply. As you exhale, slowly turn your body around and feel the muscles in your biceps and chest stretch. Adjust the hand position higher or lower to stretch the other groups of arm and chest muscles.

Step 3. Legs. Do a soleus by standing with both feet flat on the floor, pointing forward and half a stride apart. Keep your back straight with your hands in your hips. Breathe deeply. As you exhale, slowly lower yourself down and rest your body weight on your rear foot. Other great stretching exercise is the side lunges.

Step 4. Back. The spine curve is perhaps the simplest yet most effective among the back exercises. You can do that by laying on your front with your hands close to your chest, fingers pointing upward. Breathe deeply. As you exhale, push yourself up with your arms looking up toward the ceiling and feel your back muscles stretch as your back arcs.

Step 5. Feet. Stand on one leg and do slow circles with your feet. Feel the joint in your ankle move. Do the same on the other feet.

by: Nick Dinic

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