Scott Godwin - Fitness, Nutrition, Wellness
  • Blog
  • About
  • Bookstore
  • Subscribe for Free
  • Free E-Books
  • Services
  • Best of the Blog
  • Endorsements
  • The 12 Rules of Fitness
  • Models
  • Speaking Profile
  • Contact
  • 3.0 Fitness Personal Training VIP

5 Minute Basic Stretching Warm-Up (To Prevent Pain & Injuries) (Can be Done Daily)

12/16/2019

 
We are often busy and pressed for time, and only have so much time for exercise. There's a lot of confusion about what to do to get ready for a workout, or what we should do to prevent injuries before training. This video will give you a 5 minute routine to warm up most joints, and prevent most pain and injuries. This is not an exhaustive list of stretches, of course, but this is a solid generalized stretching routine you can do before lifting weights or playing a sport.
​
1) Spinal flexion and extension
2) Lat upper back stretch
3) Hang from a bar
4) Ball opener
5) Side lateral flexion
6) spinal rotation
7) squat hold
8) leg drop
9) Inside hip (adductor) stretch
10) Outside hip stretch (on a box or on the floor).

Do these before lifting, playing, running, or just when you get up in the morning and you will feel better, have fewer injuries, and you'll perform better. Add some specific stretches to address areas you need to work on. I personally do a couple more stretches for the neck, elbows, ankles, rotator cuff, and knees. But if you only have 5 minutes this program is great. Do 10 slow reps or hold about 30 seconds on each stretch. 10 stretches for 30 seconds each is 5 minutes.

    Categories

    All
    Fitness
    Nutrition
    Wellness

    Picture

      Sign up for my free "3.0 Health" Newsletter:

    Subscribe to Newsletter
    Picture
    Picture
    Watch the
    Movement & Meaning Trailer
    :
    Picture

      Survey

    Submit

    RSS Feed

    Archives

    November 2020
    October 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014

Proudly powered by Weebly