# Warm Ups + Stretches

**URL:** <https://community.per4mbetter.com/t/warm-ups-stretches/302>\
**Category:** Workouts & Exercise\
**Created:** [21 February 2025 09:50 UTC](https://community.per4mbetter.com/t/warm-ups-stretches/302 "2025-02-21T09:50:47Z")\
**Posts on this page:** 1\
**Page:** 1

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**Author:** ![Connor](https://yyz2.discourse-cdn.com/flex034/user_avatar/community.per4mbetter.com/connor/32/11_2.png) [@Connor](https://community.per4mbetter.com/u/Connor)\
**Post date:** [21 February 2025 09:50 UTC](https://community.per4mbetter.com/t/warm-ups-stretches/302/1 "2025-02-21T09:50:47Z")

</div>

Going for a run or to the gym is fun and extremely rewarding, but injuring yourself by not stretching and warming up certainly isn’t! 😬

Warming up is a key component of an effective workout so here’s a sequence of warm-ups and stretches to get you going and to minimise that risk of injury when working out 🧡

### Warm-Up Exercises:

**1.**  **Jumping Jacks:** 2-3 minutes to increase your heart rate.  
**2.**  **Arm Circles:** 1-2 minutes forward and backward to mobilise your shoulders.  
**3.**  **Leg Swings:** 1 minute per leg, both front to back and side to side, to loosen your hips.  
**4.**  **High Knees:** 2-3 minutes to engage your core and increase your heart rate.  
**5.**  **Torso Twists:** 1-2 minutes to loosen up your back.

### Dynamic Stretches:

**1.**  **Walking Lunges:** 10-12 steps per leg to stretch your hips, glutes, and thighs.  
**2.**  **Hip Circles:** 30 seconds per direction to mobilise your hips.  
**3.**  **Arm Swings:** 1 minute to loosen up your shoulders.  
**4.**  **Ankle Circles:** 1 minute per ankle to warm up the joints.  
**5.**  **Leg Cradles:** 10-12 per leg to stretch your glutes and open up your hips.

### Static Stretches (Post-Workout):

**1.**  **Hamstring Stretch:** 30 seconds per leg to stretch your hamstrings.  
**2.**  **Quadriceps Stretch:** 30 seconds per leg to stretch your quads.  
**3.**  **Calf Stretch:** 30 seconds per leg to stretch your calves.  
**4.**  **Shoulder Stretch:** 30 seconds per arm to loosen up your shoulders.  
**5.**  **Chest Stretch:** 30 seconds to open up your chest muscles.

Remember, a good warm-up prepares your body for the workout ahead, while stretching afterward helps to reduce muscle soreness and improve flexibility.