5 best pre-workout stretches for women

 

With taking care of all tasks at home as well as at work, you feel like you’re busier than your boss is. In such a scenario, 30 minutes more or less is all you can give to squeeze a daily workout in your schedule. But somewhere between lacing up your shoes and doing that first set of squats, there is a huge decision that you have to make – to stretch or not to stretch. Looking at the hurried way of your life, chances are you skip the stretching. I know you do. After all who wants to waste a valuable calorie-burning minute in silly neck rolls and catty stretches, huh?

Also read: Yoga for a slimmer face

Hold up woman, this habit may cost you more than one valuable minute that you did not utilize smartly. The importance of stretching exercises cannot be stressed enough. Dynamic stretching increases flexibility, stamina, core strength and reduces risk of injury like sprains and cramps. Here are 5 best pre-workout stretches for women which you must practise daily.

Jumping jacks:

Jumping jacks are the best cardio stretches for a woman (Img source: womenshealthmag.com)

Jumping jacks are the best cardio stretches for a woman (Img source: womenshealthmag.com)

Stand with your feet together and arms at the sides. Jump as you raise your arms above your head, just enough to spread your feet as wide as your shoulders are. Next, without pausing, jump quickly back into the first position. That’s one rep; do atleast 10-15 reps each in 2-3 sets.

Also read: Exercises for lean and sexy legs

Arm crossover:

Arm crossover helps to stretch the lower back muscles and release tension from this area (Img source: womenshealthmag.com)

Arm crossover helps to stretch the lower back muscles and release tension from this area (Img source: womenshealthmag.com)

Start this stretch with the left side. Lie down flat on your back, then turning to the left, bend your right knee at a 90 degree angle. Next, turn only your upper torso, and the right arm towards right, touching the back of your hand to the floor. Hold the position for a few seconds and return to the starting position. Do 10 reps for each side.

Seated forward bend:

Seated forward bend is a good stretching exercise for the legs and back (Img source: fitsugar.com)

Seated forward bend is a good stretching exercise for the legs and back (Img source: fitsugar.com)

Sit with your back straight and your legs stretched out in front of you. Raise your arms above your head and while stretching as much as possible, bend forward and touch your forehead to your knees. You may either hold your toes with your hands or keep them flat on the floor straight ahead of you. Hold the position for 15 seconds and return to the starting position.

Also read: Exercises to tone your butt, thighs and legs

Dog pose:

The Dog pose or the Adho Mukha Svanasana is a traditional pose in the Sun Salutation. This pose helps to strengthen, stretch and reduce stiffness in the legs while strengthening and shaping the upper body. (Img source: lifescript.com)

The Dog pose or the Adho Mukha Svanasana helps to stretch and reduce stiffness in the legs while strengthening and shaping the upper body (Img source: lifescript.com)

Kneel down on all fours and slowly push yourself up starting with the hips. Push on the floor with your arms to aid in coming at a downward dog pose or an inverted V pose. Hold the stretch for a few seconds and return to all fours.

Neck rolls:

Neck rolls play a vital role in preventing neck or shoulder injury during exercise (Img source: stylecraze.com)

Neck rolls play a vital role in preventing neck or shoulder injury during exercise (Img source: stylecraze.com)

Start by sitting in either the lotus position or vajraasana and keep your neck straight. Slowly tilt your head toward the left and notice any strain in your muscles. If you feel any discomfort, then stop immediately. If you feel comfortable enough proceed to the next step. With your neck slightly tipped to the left, roll your head backwards and look up. Roll your neck again and bring your head towards the right, finally rolling again to bring it in the front facing downward. This is one rep. Do 2 reps starting from either side. Be careful not to put too much pressure while doing this stretch.

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