If you’ve ever launched a new fitness regimen in a flutter of excitement, especially around the new year, there may be one thing you forgot: stretching.
For many beginners, stretching seems like a forgettable part of a workout routine. It’s hard to tell if your stretches have actually done much, and the word itself may make you think of the boring static stretches you did in PE classes at school.
However, stretches have a lot of fitness benefits, from aiding flexibility to improving range of motion. Even better, the best pre-workout stretches are “dynamic” stretches that better reduce muscle tightness, meaning you keep the body moving. This makes them a fun, heart-pumping way to get more out of your exercise routine!
To get started, let’s take a look at some of the best dynamic stretches for any workout.
Squats
Because they work so many muscle groups, squats are a great way to start your dynamic stretches. With each move, you’ll target the quads, hamstrings, and glutes. Make sure you perform this stretch in a steady, controlled manner to engage your muscles and boost your range of motion.
To do squats, start with your feet hip-width apart and your toes turned slightly outward. Engage your core and lower your body by bending at the knees and hips, keeping your spine straight. Then, push up through your heels to return to a starting position.
Jumping Jacks
Get your heart pumping with this rhythmic stretch! Jumping jacks boost your circulation and ramp up the oxygen supply to your muscles, preparing you for the workout ahead. The stretch also works your calves, glutes, thighs, and shoulders.
To do a jumping jack, stand with your feet together and your arms relaxed. Engaging your core, jump and push your feet to either side, wider than hip-width apart, while raising your arms. Jump again and return to the starting position.
Arm Circles
To start engaging your upper body, arm circles are the way to go. This move targets the deltoids and upper back while warming up the shoulder joints, which can increase your range of motion.
To do arm circles, stand with your feet hip-width apart, holding your arms straight out to either side. Start making small circles with your arms for a few seconds, then reverse the direction. To change things up, you can also move on to larger circles or rotate your arms forward and then backward as you continue making circles.
Cat-Cow
Back stretches that target your neck, shoulders, and back can help prepare you for the movements you’ll make during your workout. Cat-cow pose (sometimes called “cat-camel”) is a gentle way to warm up the spine, and it can also help reduce certain types of posture-related back pain.
To do cat-cow stretches, get on your hands and knees on a flat surface. Perform the cat stretch by rounding your back toward the ceiling while letting your head drop down, holding the stretch for a few seconds. Transition to the cow stretch by arching your back while lifting your head, chest, and tailbone to the ceiling.
Superman
While you’re on the floor stretching your back, try a Superman stretch to lengthen critical muscles like the pecs, abs, hip flexors, and quads. This stretch is great for all fitness levels, but talk to a physical therapist about alternative stretches if you struggle with upper back pain.
To do a Superman stretch, lie down facing the floor, keeping your arms stretched out in front of you. Next, engage your core and lift your arms and legs a few inches off the floor. Hold the position for a few seconds before lowering your limbs back to the floor.
Donkey Kick
As another great floor stretch, donkey kicks target your shoulders, core, and glutes. Beware of a rookie mistake with this one: it’s tempting to use your momentum to do the stretches, but try to keep each action controlled.
To do a donkey kick, start on all fours with your knees stacked under your hips and your wrists under your shoulders. Keeping your knee bent and your spine neutral, kick your right leg toward the ceiling, pause, and return it to the floor. Repeat with the other leg.
Hip Openers
Also called “hip circles,” these stretches engage your core muscles while warming up your hips and glutes. For any workout routine that focuses on leg movements, this stretch is an absolute must. Though hip openers are great for any fitness level, you may need to hold onto a chair or rail if you struggle to balance at first.
To do hip openers, stand with your feet hip-width apart. Lift your right leg, bending at the knee, and circle it in toward you, up into the air, out away from you, and then down. Repeat this motion with the other leg.
High Knees
For workouts that feature a lot of running, high knees can help prime your body for the movement while warming up the muscle groups you’ll be using. These stretches target the quads, core, and hip flexors.
To do high knees, stand upright with your feet hip-width apart and your arms bent and tucked against your sides. Keeping your spine neutral, quickly bend your right knee toward your chest a little above waist height, then lower it again. Repeat the movement with the other leg, alternating between legs at a steady pace.
Try the Best Pre-Workout Stretches
If you’re hoping for an injury-free workout, activating your muscles and getting your heart pumping is the way to go. No matter your fitness level, the moves above are some of the best pre-workout stretches to start with at home, and most of them can even be modified according to your needs. Test them out as you work toward your health and fitness goals!
When you’re ready to get more out of every workout, Z Physique is here to help. Whether you’re a total beginner or a long-time fitness enthusiast, I’ve got flexible workout programs designed to help you get stronger, healthier, and more confident. To learn more, check out my video workout courses.
