Warmups Skip to main content
Human Resource Development
Stretching

Warmups

June 14, 2023 03:52 PM

Muscle Groups: Arms, Legs, & Core

ARMS

  1. Arm Circles:
  • Stand with your feet shoulder-width apart and extend your arms straight out to the sides.
  • Begin making small circular motions with your arms, gradually increasing the size of the circles.
  • After a few seconds, reverse the direction of the circles.
  • Continue for 20-30 seconds.

2. Wrist Circles:

  • Extend your arms straight in front of you at shoulder height.
  • Rotate your wrists in small circles in one direction for 10-15 seconds.
  • Reverse the direction of the circles and continue for another 10-15 seconds.

3. Arm Swings:

  • Stand with your feet shoulder-width apart and relax your arms by your sides.
  • Swing both arms forward, crossing them in front of your body, and then swing them backward, opening them wide.
  • Focus on the movement coming from your shoulders.
  • Repeat for 20-30 seconds.

4. Tricep Stretch:

  • Raise one arm straight overhead.
  • Bend the elbow so that your hand reaches towards the opposite shoulder blade.
  • Use your other hand to gently press on the bent elbow, feeling a stretch in the back of the arm.
  • Hold for 10-15 seconds and repeat on the other arm.

5. Shoulder Rolls:

  • Stand with your feet shoulder-width apart.
  • Roll your shoulders forward in a circular motion, gradually increasing the size of the circles.
  • After a few seconds, reverse the direction and roll your shoulders backward.
  • Continue for 20-30 seconds.

LEGS

  1. Leg Swings:
  • Stand next to a wall or hold onto a stable surface for support.
  • Swing one leg forward and backward, maintaining a straight leg and a controlled motion.
  • After 10-15 swings, switch to the other leg.
  • Repeat for 20-30 seconds on each leg.

2. Knee Raises:

  • Stand with your feet hip-width apart and your arms relaxed by your sides.
  • Lift one knee up towards your chest, bringing it as high as comfortable.
  • Lower your leg back down and repeat with the other leg.
  • Alternate legs, performing 10-15 knee raises on each side.
  • Maintain a tall posture and engage your core during the exercise.

3. Walking Lunges:

  • Stand with your feet hip-width apart.
  • Take a step forward with your right leg, lowering your body into a lunge position.
  • Push off with your right foot and bring your left foot forward, performing a lunge with the left leg.
  • Continue alternating legs, walking forward and performing lunges.
  • Complete 10-12 lunges on each leg.

4. Ankle Circles:

  • Sit on the edge of a chair or stand with your feet hip-width apart.
  • Lift one foot off the ground and rotate your ankle in a circular motion.
  • Perform 10-15 circles in one direction and then switch to the other direction.
  • Repeat with the other foot.

5. Hip Rotations:

  • Stand with your feet hip-width apart and place your hands on your hips.
  • Rotate your hips in a circular motion, clockwise and then counterclockwise.
  • Perform 10-15 rotations in each direction.

6. Calf Raises:

  • Stand with your feet hip-width apart, near a wall or holding onto a stable surface for support.
  • Slowly rise up onto the balls of your feet, lifting your heels off the ground.
  • Hold the position for a few seconds, feeling a stretch in your calves, and then lower your heels back down.
  • Repeat for 10-15 reps.

CORE

  1. Cat-Cow Stretch:
  • Begin on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.
  • Start by arching your back and dropping your head, bringing your belly button towards the ceiling (Cat pose).
  • Slowly reverse the movement by lifting your head, dropping your belly towards the floor, and extending your back (Cow pose).
  • Repeat the sequence for 8-10 repetitions, flowing smoothly between the two positions.

2. Seated Torso Twist:

  • Sit tall on a chair or the floor with your legs crossed or extended in front of you.
  • Place your right hand on your left knee or thigh, and your left hand behind you for support.
  • Gently twist your torso to the left, looking over your left shoulder.
  • Hold for a few seconds, feeling the stretch through your core, and then return to the starting position.
  • Repeat the twist to the right side.
  • Alternate sides and perform 8-10 twists on each side.

3. Plank Hold:

  • Start in a push-up position, with your hands directly under your shoulders and your body in a straight line from head to toe.
  • Engage your core by pulling your belly button towards your spine.
  • Hold the position for 20-30 seconds, focusing on maintaining proper form and keeping your core muscles engaged.
  • If needed, modify by performing the plank on your forearms instead of your hands.

4. Bird Dog:

  • Start on your hands and knees, with your hands directly under your shoulders and your knees under your hips.
  • Extend your right arm straight out in front of you while simultaneously extending your left leg straight back behind you.
  • Hold the position for a few seconds, engaging your core and maintaining balance.
  • Return to the starting position and repeat on the opposite side.
  • Alternate sides and perform 8-10 repetitions on each side.

5. Side Plank:

  • Start by lying on your side with your elbow directly under your shoulder and your legs extended, stacked on top of each other.
  • Lift your hips off the ground, creating a straight line from your head to your feet.
  • Engage your core and hold the position for 20-30 seconds.
  • Repeat on the opposite side.
  • Modify by bending your knees and keeping them on the ground for added stability.