About this course
A proper warm-up is specific to an activity, and dynamic stretching is an integral part of any warm-up. The warm-up prepares you for practice and decreases the risk of injury, amongst other things.
Static stretching after your workout is also important. It helps you recover quickly, lowers the soreness levels (to a certain extent) and improve your flexibility.
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Learn how to stretch your whole body in this simple guide so that you can perform and recover well.
Recent research show that it is important to warm up and do dynamic stretches prior to your exercise or workout sessions. Dynamic stretches are stretching exercises that require voluntary movements and they prepare your muscles for higher intensity movements. Do not do static stretches before your exercises as this will impede your performance during your exercise session!
A quick guide on how to QUICKLY warm up and get started, in case you're short on time. The goal here is to raise your body temperature and helps circulate blood in your body, so that there'll be an efficient delivery of oxygyen to your muscles for energy production. It also prepares your body for backwards movement.
This warm up set works and prepares your whole body for activity/workout). It raises your body temperature and helps circulate blood in your body, so that there'll be an efficient delivery of oxygyen to your muscles for energy production.
This warm up set works and prepares your whole body for activity/workout). Just like a normal forward jog set, it raises your body temperature and helps circulate blood in your body, so that there'll be an efficient delivery of oxygyen to your muscles for energy production. It also prepares your body for backwards movement.
This warm up set works and prepares your whole body for activity/workout). Similar to jogging, it raises your body temperature and helps circulate blood in your body, so that there'll be an efficient delivery of oxygyen to your muscles for energy production. It also prepares your body for lateral movements.
This dynamic stretch works and prepares your hamstrings (back thighs) and calves (gastrocnemius and soleus) for activity/workout.
This dynamic stretch works and prepares your shoulders (deltoids) for activity/workout.
This dynamic stretch works and prepares your chest (pectoralis) for activity/workout.
This dynamic stretch works and prepares your hips and lower back for activity/workout.
This dynamic stretch works and prepares your neck for activity/workout.
This section is placed here for ease of reference when your workouts should take place:
1st) Do your Dynamic Stretches and Warm Up
2nd) Do Your Workouts
3rd) Do your Static Stretches and Cool Down
Refer to Workout Courses in the main section. Here are some of the topics that I've prepared for you.
After your workout, please see next module/chapter in this course - Stretching for flexibility and recovery.
It is very important to end off your workouts with static stretches. It also helps remove waste products from your muscles and helps in faster recovery.
This cool down set works and slows down your whole body. It helps circulate blood in your body, so that there'll be an efficient delivery of oxygyen to your muscles and transports carbon dioxide away from the muscles. It's a simple, slow, easy exercise that can also help in removing lactic acid and hastens recovery.
You can regress this by doing a slow walk instead if you're tired.
Learn from this group stretching video on how to do your static stretches well. Included are the verbal cues to guide you so that you can perform your stretches well.
See first lesson section (Static Stretches) to watch how the stretches are done.
See first lesson section (Static Stretches) to watch how the stretches are done.
See first lesson section (Static Stretches) to watch how the stretches are done.
See first lesson section (Static Stretches) to watch how the stretches are done.
See first lesson section (Static Stretches) to watch how the stretches are done.
See first lesson section (Static Stretches) to watch how the stretches are done.
See first lesson section (Static Stretches) to watch how the stretches are done.
This exercise stretches the lower back, in particular the Illiacus and Psoas
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