6 Crucial stretching exercises you must do before working out

Stretching before a workout is often overlooked, yet it’s a cornerstone of a well-rounded fitness routine. Why is this step so crucial?

It’s simple: stretching not only prepares your muscles and joints for the physical activity ahead but also helps prevent injuries and improves overall performance. Think of it as laying the groundwork for a successful workout session.

We will guide you through each stretch with easy-to-follow instructions, highlighting their specific benefits. This way, you can tailor your stretching routine to suit your workout and body needs.

Stretching isn’t just about going through the motions; it’s about understanding your body and giving it the care it deserves.

What stretches should I do before working out?

Stretching is a vital part of any workout routine, serving as the perfect warm-up to prepare your body for the demands of exercise.

It not only gets your muscles ready for action but also plays a key role in injury prevention and enhancing your overall performance. 

What stretches should I do before working out?

Let’s dive into six essential stretches that you should include in your pre-workout routine. These stretches are easy to do, require no equipment, and are suitable for all fitness levels.

1. Dynamic leg swings

Dynamic leg swings are a fantastic way to wake up those leg muscles before a workout [1]. Here’s how you do them:

  • Stand up straight and grab onto something stable for balance, like a wall or chair.
  • Swing one leg forward and backward like a pendulum. Keep your movement controlled and smooth.
  • Gradually increase the height of the swing, but stay within a comfortable range.
  • Aim for 15-20 swings on each leg.

This exercise targets your hamstrings, hip flexors, and glutes, getting them ready for action. It’s perfect for runners, cyclists, or anyone looking to add a quick and effective leg warm-up to their routine.

2. Arm circles

Arm circles are a simple yet effective way to warm up your shoulders, arms, and upper back. Here’s how to do them:

  • Keep your feet shoulder-width apart and maintain good posture.
  • Stretch your arms out to the sides, parallel to the floor.
  • Start making small circles with your arms, gradually increasing the size.
  • Continue for about 30 seconds, then switch and rotate in the opposite direction.

This exercise enhances shoulder flexibility and prepares your upper body for activities like lifting or swimming [2]. It’s a great way to loosen up and increase blood flow, ensuring your shoulders are ready for action.

3. Lunging hip flexor stretch

The lunging hip flexor stretch is essential for loosening tight hips, especially if you spend a lot of time sitting or are preparing for activities like running or cycling. Here’s how to do it effectively:

  • Begin by stepping into a lunge position. Keep your front knee over your ankle and the back knee slightly off the ground.
  • Keep your upper body straight and tall, avoiding any forward lean.
  • Gently push your hips forward until you feel a stretch in the front of your rear leg’s hip area.
  • Maintain this position for about 20-30 seconds, then switch to the other leg.

This stretch targets the hip flexors, a group of muscles often neglected but crucial for lower body mobility. It’s a great way to alleviate tightness and enhance your range of motion.

4. Standing toe touch

The standing toe touch is a classic stretch that targets your hamstrings and lower back, perfect for preparing your lower body for exercise. Here’s how to do it:

  • Stand with your feet hip-width apart for stability.
  • Slowly bend forward at the waist, reaching towards your toes. Don’t worry if you can’t touch your toes – it’s the stretch in the hamstrings that counts.
  • Let your head hang loose to avoid neck tension.
  • Stay in this position for about 15-20 seconds, feeling the stretch in your lower back and hamstrings.

This stretch is excellent for reducing tightness in the back and legs, which can help prevent pain and injury. Remember, the goal is a gentle pull in the muscles, so don’t push yourself too hard.

standing toe touch
Photograph: DragonImages/envatoelements

5. Butterfly stretch

The butterfly stretch is excellent for your inner thighs, groin, and hips [3], making it a must-do for anyone looking to improve their lower body flexibility. Here’s how to do it effectively:

  • Start by sitting on the floor with a straight back.
  • Bring the soles of your feet together, drawing them as close to your body as comfortable.
  • Use your elbows to gently press your knees towards the floor. You’ll feel a stretch in your inner thighs.
  • For a deeper stretch, lean your upper body forward while keeping your back straight.
  • Maintain this position for about 20-30 seconds, then relax.

This stretch is particularly helpful for activities that require wide leg movements, like squats and lunges. Remember, stretching should never be painful, so go as far as you feel a good stretch without discomfort.

6. Cat-cow pose

The cat-cow pose is a gentle and effective yoga exercise that enhances spinal flexibility and soothes your back muscles. Here’s how to perform it:

  • Position yourself on your hands and knees. Ensure your wrists are under your shoulders and knees under your hips.
  • Exhale and gently arch your back upwards, tucking in your chin towards your chest, resembling a scared cat.
  • Inhale, lift your head and tailbone up while allowing your belly to sink towards the floor.
  • Alternate between these two poses for about 1 minute, flowing smoothly with your breath.

This exercise is great for warming up your spine stretching your back and neck, and it also helps relieve tension and improve posture.

How do I incorporate stretching into my workout routine?

Incorporating stretching into your daily routine is a game changer for your overall fitness and wellness. Let’s explore how to seamlessly integrate these stretches into your daily life.

Make it a habit

Making stretching a daily habit is key to getting the most out of your workouts and maintaining flexibility. Here are some tips to make it a regular part of your routine:

  • Choose a time each day for stretching, like first thing in the morning or before your evening workout. This helps establish a routine.
  • Use phone alarms or sticky notes as reminders until it becomes second nature.
  • Even just a few minutes of stretching can make a difference. Gradually increase the time as it becomes a habit [4].
  • Combine stretching with an existing habit, like after brushing your teeth or before your morning shower.

Warm up wisely

Warming up wisely is crucial for a safe and effective workout. Here’s how to do it right:

  • Begin with light stretches to get the blood flowing. This prepares your muscles for more intense activity.
  • Increase the intensity of your stretches as your muscles warm up. This approach reduces the risk of injuries.
  • Tailor your stretching routine to the type of exercise you’ll be doing. Focus on the muscle groups you plan to use the most.
  • Incorporate dynamic stretches that mimic the movements of your workout for a functional warm-up.

Combine with other exercises

Combining stretching with other exercises can significantly enhance your overall workout effectiveness. Here’s how to integrate them seamlessly:

  • Before cardio: Do dynamic stretches before a run or bike ride. This prepares your muscles for the specific movements they’ll be doing.
  • During strength training: Incorporate stretches between weightlifting sets. This keeps your muscles loose and can improve your range of motion [5].
  • Post-workout: End your session with a stretching routine. This aids in muscle recovery and reduces soreness.
  • Yoga as a supplement: Consider adding a yoga session to your weekly routine, which naturally combines stretching with strength and balance exercises.
combine with other exercises

Use proper technique

Using proper technique during stretching is crucial to prevent injury and maximize the benefits. Here’s how to ensure you’re doing it right:

  • Pay attention to your posture and body alignment during each stretch.
  • Move smoothly into and out of stretches, avoiding jerky or sudden motions.
  • Avoid bouncing during stretches, as it can strain your muscles.
  • Remember to breathe deeply and naturally throughout each stretch. Don’t hold your breath.
  • If a stretch feels painful, back off slightly. Stretch to the point of tension, not pain.
  • Perform each stretch with the same technique every time to track progress effectively.

Incorporate mindfulness

Incorporating mindfulness into your stretching routine can elevate the experience and enhance its benefits. Here’s how to do it:

  • Pay attention to your breath as you stretch. Inhale deeply through your nose, and exhale slowly through your mouth. This can help calm your mind.
  • Concentrate on the sensation of each stretch. Feel the muscles lengthening and releasing tension.
  • Let go of any distractions or worries. Use this time to be fully present in the moment.
  • As you stretch, reflect on the positive impact it has on your body. Appreciate the opportunity to take care of your health.
  • Consider combining stretching with a short meditation session for a holistic mind-body experience.

Closing thoughts

Integrating these stretching exercises into your daily routine can be a transformative step toward better health and fitness. The benefits are not only physical but also extend to your mental well-being.

As you’ve learned, each stretch serves a specific purpose, from loosening tight hips to soothing back muscles and enhancing flexibility.

The journey to improved flexibility and overall well-being begins with a single stretch. And just like that, you’re on your way to a healthier, more active lifestyle. Get ready to feel more agile, less tense, and ready to conquer your fitness goals.


What stretches should I do before working out?

The stretches you should do before working out depending on the type of exercise you plan to do, but generally, include dynamic stretches that target the muscles you’ll be using during your workout.

Why is it important to stretch before you exercise?

Stretching before exercise is important because it helps increase blood flow to your muscles, improves flexibility, and reduces the risk of injury by preparing your muscles for physical activity.

Can I stretch instead of working out?

While stretching is essential for flexibility and injury prevention, it should complement, not replace, a regular workout routine. Stretching alone does not provide the cardiovascular and strength benefits of exercise.

Is it necessary to warm up before stretching?

Yes, warming up with light movements or dynamic stretches is recommended. It prepares your muscles for deeper stretching and reduces the risk of injury.

[1] https://www.kansashealthsystem.com/news-room/blog/0001/01/dynamic-stretching-exercises
[2] https://www.healthline.com/health/shoulder-mobility-exercises
[3] https://www.verywellfit.com/seated-groin-and-inner-thigh-stretch-3120294
[4] https://www.everydayhealth.com/fitness/stretching-guide-types-benefits-stretches-for-beginners-and-more/
[5] https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching

Photograph: insidecreativehouse/envatoelements

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