by Glenn Magas

Created on: October 24, 2010

Those of us that workout may have a set routine of warm-up exercises. These exercises may have not changed through the years just because they are ‘routine’ and you are used to them. Your body starts to acclimate to these routine exercises and soon, the benefit is gone.  It is always a good idea to break the routine so that your body can develop other types of movements, stretches and muscle tone.

Here are five great warm-ups that will make you stronger, faster, and prevent injuries if you warm up before every training session.

1. Sprint and Back
2. Swinging Bear Hugs
3. Cross Over
4. Scorpion stretch
5. Quadruped Hip Abductions

You know the saying – “No Pain, No Gain”. Well, these stretches will prevent unwanted pain but with huge gain!

1. Sprint and Back

This is a 25 yard run where you should try to reach sprint speed.  On your return, run backwards. Swing your arms and think of proper posture. Be careful as you run backward and keep aware of your surrounding. Do two sets to start your warm up session, and two more sets after right before you start your main training session.

2. Swinging Bear Hugs

Swing your arms quickly in front, wrapping them around your back like you are giving yourself a pat on the back. Open up your chest, shoulders, and your mid-back. Inhale and exhale to open up your windpipes and stretching your chest. Do 15-20 swinging bear hugs – enough to keep your heart rate up after your Sprint and Backs.

3. Cross Over

Along the 25 yard path you did your Sprint and Backs, do sideways, alternate-foot crossover runs. Keep your arms extended and focus on your hip rotation – open up your chest, shoulders, and upper back with this one. Come back along the 25 yard stretch facing the same direction but now moving to the opposite direction. Two sets should keep your heart rate up and your muscles warm and joints loosened.

4. Scorpion Stretch

Get in a prone position, flat on your belly with your arms extended and your palms flat on the exercise surface.  Swing your right leg over the back of your body toward your left hand. Toe-tap, then swing the leg back. Repeat with the left leg. Control the swings in order to protect your neck. Keep your face close to the ground and face the opposite direction of the foot. 10-15 stretches on each leg in order to open up your hips and hamstrings.

5. Quadruped Hip Abductions

Get on your hands and knees. Now, keeping your knees bent, lift up one leg like you are peeing on a fire hydrant.  This will help open up your hips and lower back.

Remember, finish up your warm ups with another two sets of Sprint and Back.

It is very important to warm up before you exercise – especially as you get older. Warming up will slowly increase your body temperature and will help your flexibility and with proper warm-ups, will prevent injuries.

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