So, why are warmups important?

Looking to perform optimally during your workouts? Look no further than your warmup session! It doesn't have to be long, five to 10 minutes of stretching. Stretching  is and always be key to a worthwhile workout.


Here are a few things to consider for your warmups:

• Dynamic stretching (moving while you stretch) is a fantastic way to fire up your muscles and feel limber after a nights sleep or a day in the office. While static stretching is also effective, I prefer dynamic moves before the workout, especially if I'm looking to do some HIIT, Tabata or Crossfit. 
• Sample warmup routine: 
• Arms out to the side and make big circles (shoulder warmup) Time: 30 seconds
• Clasp hands together, straighten arms above your head, palms facing upwards and lean side to side to warm up the obliques. Time: 30 seconds
• Go to plank position (make sure hands are under your shoulders) and bring right knee to outside of right band, this will open up your hips. Repeat on other side. Time: 1 minute
• Alternating lunges. Total: 10 lunges each side.
• High knees: 1 minute

High knees
 Time: 1 Minute
Photo: M.R. 

Good job; now that you've dynamically stretched and had a productive, sweaty workout, it's time to cool down.


Why is post workout stretching healthy?

• It increases blood flow and circulation. Your muscles after stretching will be warmed up and ready to work hard. 
• If you don't stretch post workout, it will first feel like nothing is happening, but gradually over time, say, your hamstrings, will get tighter (stronger also) and pull your pelvis down. This action is often times reinforced by sitting all day at the computer (on Facebook?!). Cut that out. Or at least get up, stretch and open up those hip flexors.  

How do I stretch my hamstrings?

• Hamstring stretches: (1) Stand straight, bend over at your hips (do not hunch your back) and engage your quad muscles so your are hyper extending your knees, act as if you'll touch your toes with your finger tips. (2) Sit on the floor, extend your legs in front of you, straighten your pelvis so your are on your sitting bones. Lean forward  and reach for your toes (Don't hunch your back). 
• Easy hammie stretch: Lie on your back with your knees bent, press your lower back to the floor, (you can also engage your abs) extend your right leg towards the ceiling while flexing your foot. If you have a Thera Band/Exercise Band, hook that on your foot and hold the stretch. 

Easy Hammie Stretch. You can also extend your bent leg for more stretch.
Photo: R.T.