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Full Body Pre-Workout Stretches

Bhushan Jadhav Jan 7, 2020
Pre-workout stretches are very beneficial for your body. They help in providing fresh oxygen to your body, boost your energy levels, improve your performance, and reduce the risk of injury and fatigue. These stretches are inevitable for everyone. Here are the best warm-up exercises before a workout.

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Body Stretch

Stand straight on your toes, stretch your hand and hold for 5 secs.

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Back and Hamstring

Stand straight, take the shoulder-width distance between leg and knee lock. Now push your body forward and hold for 5 secs.

Side Stretch

Stand straight and slowly bend your upper body to the left and hold for 5 secs. Repeat the exercise to the right side.

Neck side stretch

With the help of your right hand, slowly pull your head to the right side. Repeat the exercise on the left side. Hold for 5 secs on either side.

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Shoulder stretch

Keep your right arm straight, and with the help of the left arm pull your right arm towards your chest. Repeat the exercise with your other arm. Hold each arm for 5 secs.

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Triceps Stretch

Take your right-hand straight overhead, then bend your right hand and with the help of the left hand pull your right elbow. Now, try to touch the upper back with your right hand. Repeat the exercise on the other side. Hold for 5 secs on either side.

Abductor Stretch

Stand straight with toes pointing straight. Step sideways with the right leg and bend the right knee until the right knee is at 70˚ and left leg is straight. Repeat the exercise to the other side. Hold for 5 secs on either side.

Lunging Calf Stretch

Take the right leg forward, bend your right leg and keep your left leg straight. Now, try to touch your left heel to the ground. Repeat the exercise to the other side. Hold for 5 secs on either side.

Hamstring and Back

Stand straight, keep your knees lock, slowly go down and try to touch the ground with both hands. Hold for 5 secs on either side.

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Quad Stretch

Stand straight, using your hands, hold your right leg and pull the right leg towards your butt. Repeat the exercise to the other side. Hold for 5 secs on either side.

Glute Stretch

Stand straight, pull your left leg with both hands towards your chest. Repeat the exercise to the other side. Hold for 5 secs on either side.

Rotational Exercises

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Hand Rotation

Stand straight, keep your both hands straight and start hand rotations backward and forward 5 times each.

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Neck Up and Down

Stand straight, and slowly start moving your neck up and down 5 times each.

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Neck Left and Right

Stand straight, and slowly start moving your neck left and right 5 times each.

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Trunk Rotation

Keep your hand on your waist, start rotating your waist clockwise and ant-clockwise 5 times each.

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Ankle Rotation

Keep your hand on your waist, start rotating your right ankle clockwise and anti-clockwise 5 times each.