Best pre-workout stretches - Benefits And Guide

Why does stretching feel good

The moment when you start doing pre workout stretches can be very calm and relaxing. Many people choose to do yoga instead of a pre workout session since it also provides flexibility stimulation and relaxation.

Physical benefits of doing stretches before a workout

• Reduces risk of injury
• Improves posture
• Better flexibility
• Releases blood flow and circulation to your muscles

Mental benefits of pre-workout stretches

• Stretching reduces the cycle of tension, since it reduces muscle tension
  
• It has been shown to increase serotin levels, which improves one's mood
• Helps reduce/ manage stress
• Releases blood flow and circulation to your brain
• Increased energy
• Better Sleep

Pre-workout snacks and drinks

Many fitness lovers give much importance to this subject. This is because getting the right nutrients and being hydrated helps your body to perform better and minimize muscle damage. The most common macronutrients that people pair before a workout are carbs and protein. Carbs contain glucose which your muscles use for fuel and eating protein before a workout increases muscle protein synthesis.

Keeping in mind these two powerful macronutrients, here's a list of some snacks to have before a workout to give you some fitness motivation:

• Smoothie bowls with berries, banana, milk, protein powder, granola and seeds
• Greek or vegan yogurt high in protein with fresh fruit, granola and seeds.
• Oatmeal with fruit and seeds
• Almond, peanut or any other nut/seed butter on a toast
• Avocado toast with eggs

Guide to a pre-workout

Some suggestions of exercises to follow during your stretching moment are presented bellow. If you click on an exercise, you will be directed to a page where the same exercise is shown in a video. You should spend around 1 minute doing each exercise.

First, start by simple and easy moves:

• Neck Rolls
  
• Standing Quad Stretch
• Child's Pose

Then, you can start with some exercises that require more effort:

• Side Lunges
• Knee to Chest
• Sphinx Pose
• Seated Spinal twist
• Butt-Kicks
• Jumping Jacks
• Cat-Cows

For those of you who prefer to have a full guided video of warm up exercises for a pre workout, here are some YouTube Video Suggestions:

• 10-minute Stretching by growingananas
• 10-minute Full Body Stretch by Eleni Fit
• 10-minute Warm-up For At Home Workouts by MadFit
• Warm-up Routine Before Workout by Rowan Row

The Bottom Line

Doing stretches before a workout or even stretches alone, provides you with many benefits. It is recommended to stretch every day if possible but for many people, that is not a realistic goal. Try including this in a Friday Health plan for example or take the weekend to move a little.

A lot of people lack gym motivation sometimes but just set a goal and remember it every time you arae not feeling like moving.

Good luck!