7 Stretches To Do Before You Begin Your Gym Workout

Loosen up your muscles with these seven stretches that target your entire body: neck, shoulders, triceps, chest, back, quads, and hams.

Stretching is important, but it’s often one of the things that we put off until the last minute.

If you’re looking to get the most out of your next gym workout in Blink Fitness, start by doing some stretches.

These seven stretches will help loosen up your muscles and get you primed for a great workout session.

1. Quadriceps Stretch

Stretching your quads before a workout will help prevent knee injuries and improve your overall performance.

  • Start in a standing position and bring your left foot up behind you, grabbing your left hand.
  • Keep your knees close together, press your hips forward and lean your torso back.
  • A stretch should be felt at the front of your thigh. Hold for half a minute before switching sides.

2. Hamstring Stretch

Another common injury site, the hamstrings are often tight from sitting all day.

  • To stretch them out, lie on your back and loop a towel around your right foot.
  • Keeping your leg relatively straight, raise it until you feel a stretch in the back of your thigh.
  • Hold for 30 seconds and then repeat on the other side.

You’ll be glad you did this stretch when running on the treadmill or lifting weights!

3. Chest Stretch

Stretching your chest helps improve your posture and can also prevent shoulder injuries.

  • To do this stretch, stand in a doorway and place your forearms on the door frame at about shoulder height.
  • Lean forward until you feel a stretch in your chest and hold for 30 seconds. Then repeat on the other side.

4. Triceps Stretch

Tight triceps can cause headaches and make it difficult to do exercises like push-ups or overhead presses.

  • To stretch them out, start by reaching one arm up overhead and placing the other hand on the elbow of the raised arm.
  • Gently pull the raised arm down and back until you feel a stretch in the tricep.
  • Hold for 30 seconds and then repeat on the other side.

5. Shoulder Shrugs

This is a simple but effective stretch for your shoulders.

  • Start by standing tall with your arms at your sides.
  • Then, shrug your shoulders up towards your ears and hold for 30 seconds. Relax and repeat.

This stretch will help loosen up your shoulder muscles and improve your range of motion.

6. Neck Rolls

Many people hold tension in their necks, which can lead to headaches and muscle pain.

  • To stretch out the neck muscles, start by sitting up tall with your shoulders relaxed.
  • Gently roll your head from side to side, making sure not to move your shoulders.
  • Continue for half a minute before reversing direction.

7. Lower Back Stretch

Tight lower back muscles can cause pain and make it difficult to do exercises like deadlifts or squats.

  • To stretch your lower back muscles, lie on your back with knees bent and feet flat on the floor.
  • Place your hands on your knees and slowly roll your knees from side to side.
  • Continue for 30 seconds and then repeat in the other direction.

Conclusion

Stretching is an important part of any workout routine. By taking the time to do some stretches before you begin, you can help prevent injuries and improve your overall performance. So don’t wait any longer – start stretching today!

Related Post