It's very important to know about the right warm-up exercises to avoid injury, regardless of the workout you are planning to start. People often complain of workout injuries like knee problem, shin split, torn ligaments, twisted ankle, back pain or other such problems.
But is it keeping you away from high intensity workouts? Remember, most of these problems can be avoided if we pay proper attention to warm up, stretching and cool down. Here are a few stretches that can be done easily anywhere.
Hamstring stretch
Hamstrings muscles are the ones at the back of your thighs. Hamstrings often get tight because of cycling and walking. If these muscles are neglected and not stretched, they pull the back muscles inwards, leading to bad posture and also back pain. Make sure to include hamstring stretches after your workout. Keep the leg up on a higher surface. It can be a chair, table, bar or even a treadmill on which you have walked. Try to straighten both the knees. Lean and bend forward as much as you can. Hold the stretch for 30 seconds and repeat on the other leg.Quadricep stretch
The muscles opposite of hamstrings are the quadriceps, basically the front of the thigh. Though it is seldom tight but it is always good to work the opposite muscles (antagonist). This is an easy stretch. You fold your knee and touch the foot to the hip. Hold this stretch for 30 seconds on each leg. The legs will feel relaxed.Calf Stretch
When you walk, run or do any cardio- aerobics, step aerobics, skipping, kickboxing, etc, your calves get very tight. These are two excellent stretches to relax the calf muscles.In the first one, you stand with one foot forward and the other leg behind straight. Bend and lean towards the leg in front. Make sure that your back heel is not lifted from the floor or treadmill. You will be able to feel a deep stretch in the calf muscles of your rear leg. After 30 seconds, switch the leg.
In the second, stand on the edge of the treadmill or a step or a staircase. Drop your lower foot down. Feel the stretch in the calf of the leg which is dropping.
