A proper warmup is necessary before any high intensity workouts and activities. This helps to avoid any pulled muscles and strains during or after the workout. There are two types of stretches: Dynamic Stretching and Static Stretching.
This type of light stretching is typically done, before your game, workout, or activity. The purpose is to warm your muscles up and loosen them. Therefore, you don’t want to hold these stretches for long periods of time. 2-5 seconds per stretch is long enough and don’t stretch too hard. It should not feel painful and you should lightly bounce while stretching.
This type of stretching is done immediately after your game, workout, or activity. At this time, your muscles are usually warm and loose. Therefore, it is okay to hold these stretches for a longer period of time (up to 1 minute per stretch). You can go deeper into these types of stretches as well. Slight pain is okay, but it should not feel unbearable.
Now that you know when and what type of stretches to do. Here is a list of stretches you can choose from to enhance your workout.
Dynamic Yoga Stretch
The Sun Salutation is a great warmup because it uses most of your major muscles. For this warmup, repeat as many times as desired for both sides (at least once on both sides everyday). Remember to take your time and take deep breathes in for one step an exhale on the next step throughout the entire thing.
Remember to keep your shoulders relaxed and hold deep stretches. Move into and out of each stretch slowly.Take slow, deep breaths throughout each stretch. Slight pain is okay, but it should not be unbearable.
Keep your lower back relaxed and hold deep stretches. Move into and out of each stretch slowly and take slow, deep breathes throughout. Keep in mind, slight pain is ok, but it should not feel unbearable.
Keep your hips and thighs relaxed and hold deep stretches. Move into and out of each stretch slowly and maintain proper balance during these stretches. Also, take slow, deep breaths throughout each stretch, and slight pain is okay, but should not feel unbearable.
Relax your lower back and bend from the waist. Keep the back straight, do not arch the back. Relax the shoulders and let the arms hang down. Keep the knees straight throughout each stretch.