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What are Some Warm-Up Exercises?

Nicole Madison
Nicole Madison
Nicole Madison
Nicole Madison

Warm-up exercises can help a person prepare both physically and mentally for physical activity. They serve to lower a person's blood pressure, increase muscle pliability, improve the circulation of blood, and even lower the risk of injury. There are warm-up exercises for just about every part of your body.

Many people start their warm-up exercises with head circles. To perform them, tilt your head to one side, so that one of your ears is close to one of your shoulders. Then circle your head towards the front of your body, moving your head around until your other ear is near your opposite shoulder. Finally, circle your head back to the other side. Do these head circles about 10 times.

There are warm-up exercises for just about every part of the body.
There are warm-up exercises for just about every part of the body.

Arm circles also make good warm-up exercises. Start with your right arm extended, and then circle backward, keeping your palm outward and your thumb pointed towards the sky. Do this about 10 times and then switch to the other arm. Once you've performed backward arm circles with both arms, make forward arm circles, keeping your palms facing inward and your thumb pointed towards the ground. Repeat these warm-up exercises about 10 times as well.

Warming up can prepare athletes mentally and physically for a workout.
Warming up can prepare athletes mentally and physically for a workout.

Hip stretches also make good warm-up exercises. To perform them, stand up straight and move your right foot back about half a step. Then, bending your right knee, move your weight back to your left hip. Now, reach down your left leg, bending forward while keeping your leg straight. Hold this position for about 15 seconds, and then switch sides and repeat the exercise.

Sit-ups are a good exercise to help people warm-up.
Sit-ups are a good exercise to help people warm-up.

You can also use calf stretches as warm-up exercises. To perform them, stand near a wall, keeping about an arm's length away from it. Then lean towards the wall, using your arms to support yourself. Place your right leg forward, keeping your knee bent while holding your other leg back with its knee straight and its heel firmly on the ground. Move your hips forward until you feel a stretch, and hold the position for about 10 to 20 seconds before switching to the other leg.

Side bends can help warm up the oblique muscles on the sides of the stomach and lower back.
Side bends can help warm up the oblique muscles on the sides of the stomach and lower back.

You can also try leg extensions as warm-up exercises. To do them, stand in front of a stable chair and hold on with both hands. Move one of your legs forward, and then swing it backward and behind you. Bend a little at the knee as you do this. Try repeating these warm-up exercises about 10 times before switching legs.

Nicole Madison
Nicole Madison

Nicole’s thirst for knowledge inspired her to become a TheHealthBoard writer, and she focuses primarily on topics such as homeschooling, parenting, health, science, and business. When not writing or spending time with her four children, Nicole enjoys reading, camping, and going to the beach.

Learn more...
Nicole Madison
Nicole Madison

Nicole’s thirst for knowledge inspired her to become a TheHealthBoard writer, and she focuses primarily on topics such as homeschooling, parenting, health, science, and business. When not writing or spending time with her four children, Nicole enjoys reading, camping, and going to the beach.

Learn more...

Discussion Comments

latte31

@Moldova - I know what you mean. That used to happen to me whenever I lifted weights. I would always get a dull pain in the middle of by back that never really let me sleep. Now I use resistance bands and I don’t get the soreness that I used to get and it has also helped my flexibility because I stretch a lot before and after my workout.

Moldova

I never realized how important warm up exercises were until I forgot to warm up before a run and I developed pain in my hamstrings, shins, and calves.

I had to do a series of hamstring exercises that stretched my muscles in order to ease the pain a bit. I also used a little muscle rub which really seemed to help, but it is an uncomfortable feeling.

I usually have to stop running for a while until the pain subsides. I try to do a little swimming instead, but it does not make me feel the same way that running does. I know that if I did more yoga I would have a better level of flexibility and my muscles would not be so prone to injury.

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    • There are warm-up exercises for just about every part of the body.
      By: and.one
      There are warm-up exercises for just about every part of the body.
    • Warming up can prepare athletes mentally and physically for a workout.
      By: razihusin
      Warming up can prepare athletes mentally and physically for a workout.
    • Sit-ups are a good exercise to help people warm-up.
      By: javy
      Sit-ups are a good exercise to help people warm-up.
    • Side bends can help warm up the oblique muscles on the sides of the stomach and lower back.
      By: Andres Rodriguez
      Side bends can help warm up the oblique muscles on the sides of the stomach and lower back.
    • Weightless squats can be performed as a warm-up exercise.
      By: Andrew Lever
      Weightless squats can be performed as a warm-up exercise.