Stretching before exercise is a vital part of injury prevention, muscle activation and overall performance. This curated bundle of 20 pre-workout stretching routines is designed to prepare the body for movement by improving flexibility, increasing blood flow and loosening key muscle groups. Each routine targets specific areas and activity types, helping individuals move more efficiently and reduce strain. With consistent use, these stretches create a solid foundation for safe, effective and energised workouts.
DYNAMIC LEG WARM-UPS TO ENHANCE PERFORMANCE
This targeted lower-body warm-up includes leg swings, lunges and high knees, promoting blood circulation and flexibility. Leg swings loosen hip joints, lunges activate the quads, hamstrings and calves, while high knees raise heart rate and warm key muscles. Ideal before running or sports, this seque...
BOOST FLEXIBILITY WITH UPPER BODY MOBILITY CIRCUIT
This mobility circuit includes arm circles, shoulder shrugs and chest-opening stretches to warm up the upper body effectively. Starting with gradual arm circles, followed by shrug movements and open chest poses, this routine boosts mobility and eases tension. It is especially useful for sports requi...
IMPLEMENT CORE ACTIVATION ACTIVITIES FOR STABILITY
This routine strengthens and activates the core through a mix of spine mobilisation and abdominal engagement. Starting with the cat-cow stretch for spinal flexibility, it moves into plank-to-side plank transitions to target deep abdominal muscles and obliques. These exercises enhance balance and sta...
FULL-BODY DYNAMIC FLEXIBILITY STRETCHING SESSION
This total-body warm-up features inchworms, side bends and twisting lunges to engage major muscle groups. Inchworms stretch the hamstrings and shoulders and side bends target the obliques and lunges, improving hip mobility and leg strength. Designed to activate the full body, this session boosts cir...
IMPROVE YOUR MOBILITY WITH THE HIP OPENER SERIES
This routine focuses on enhancing hip mobility and reducing tension in the lower body. Stretches like the pigeon pose and butterfly stretch improve flexibility in the hip flexors and inner thighs. These movements are ideal for runners, dancers and anyone with sedentary habits. By improving joint ran...
HAMSTRING STRETCH FLOW ROUTINE FOR FLEXIBILITY
This flow targets the hamstrings through movements like toe touches and standing leg stretches. These exercises loosen tight muscles, improve leg flexibility and prepare the body for movements requiring running or jumping. With consistent practice, this routine can reduce the risk of hamstring pulls...
LIMIT INJURY WITH THE PRE-RUN STRETCHING ROUTINE
Specifically designed for runners, this dynamic warm-up includes leg swings, ankle circles and calf raises to boost blood flow and muscle activation. It targets areas prone to overuse injuries, such as the calves, ankles and shins. This routine reduces the likelihood of shin splints, ankle sprains a...
SPINAL FLEXIBILITY ROUTINE FOR IMPROVED MOVEMENT
This routine promotes spinal health and mobility with gentle, flowing stretches. Using poses like cat-cow and seated twists, it targets the lower back and spine, improving posture and flexibility. These movements are perfect for releasing tension from sedentary behaviour or preparing the spine for l...
THE NECK AND SHOULDER STRETCH SERIES LIMITS PAIN
This upper-body stretch sequence relieves tension in the neck and shoulders through slow and controlled motions. It includes gentle neck tilts, shoulder rolls and head turns designed to improve circulation and flexibility. Especially useful for those working at desks or lifting weights, it reduces d...
EXPRESS LOWER BODY ROUTINE TO ENHANCE FLEXIBILITY
This short, efficient routine targets the lower body with movements like squat pulses and leg kickbacks. Designed for those with busy schedules, it warms the legs, glutes and hips in under five minutes. It boosts blood flow, activates muscles and improves flexibility before a workout. Ideal for pre-...
CARDIOVASCULAR PREP WITH HIGH KNEES AND BUTT KICKS
This high-energy warm-up focuses on heart rate elevation and leg readiness using high knees and butt kicks. These fast-paced exercises increase blood circulation, activate the glutes and hip flexors and prepare the lower body for cardio training. Suitable for HIIT or aerobic sessions, this routine s...
ENHANCE YOUR FOOTWORK WITH AGILITY LADDER DRILLS
Agility ladder drills like lateral shuffles and single-leg hops develop quick footwork, coordination and lower-body mobility. This routine challenges neuromuscular control, improves balance and enhances reaction speed—ideal for sports involving rapid directional changes. It also benefits general fit...
YOGA-BASED STRETCHING FOR BALANCE AND FLEXIBILITY
This yoga-inspired routine blends postures like Warrior I and Tree Pose to improve balance, flexibility and muscular awareness. These movements promote body alignment and build strength while calming the nervous system. Ideal for stress relief and injury prevention, this sequence enhances posture an...
DYNAMIC SWIMMER ROUTINE IMPROVES PERFORMANCE
Designed for swimmers, this warm-up includes arm swings, chest stretches, and shoulder rolls to increase flexibility and mobility in the upper body. These exercises reduce tension in the shoulders and back, enhance the range of motion and help prevent rotator cuff injuries. By simulating swimming mo...
BOOST EXPLOSIVE POWER WITH PLYOMETRIC WARM UP
This explosive warm-up includes bounding drills, light jumps, and skipping to engage fast-twitch muscle fibres and elevate heart rate. These movements enhance elasticity in the muscles and joints, preparing the body for high-impact actions like sprinting or jumping. This routine improves reaction ti...
IMPROVE LATERAL MOVEMENTS WITH TENNIS WARM UP
Ideal for tennis and lateral-demand sports, this warm-up includes shuttle runs, side lunges and lateral hops to prepare the hips, knees and ankles. It enhances side-to-side movement control and balance, improving court performance and agility. This routine also strengthens the core and legs, ensurin...
DANCE STRETCH COMBINATION TO ENHANCE FLEXIBILITY
This expressive stretch routine fuses ballet and modern dance elements, including pliés, leg lifts and flowing dynamic stretches. It improves joint mobility, posture and muscle elongation, making it perfect for dancers and performers. For others, it offers a fun, graceful way to improve coordination...
GOLFERS STRETCHING ROUTINE FOR TORSO AND ARMS
This specialised routine focuses on torso twists, shoulder stretches and wrist mobility exercises tailored for golfers. It enhances flexibility in the shoulders and trunk, which is crucial for a smooth and controlled golf swing. These movements also reduce stiffness and support post-round recovery....
THE MARTIAL ARTS SEQUENCE ENHANCES FLEXIBILITY
This martial arts warm-up uses high kicks, deep lunges and dynamic side stretches to prepare muscles for combat movements. It enhances hip mobility, leg strength and body control, which is crucial for executing strikes and defensive moves. This routine boosts agility, reduces stiffness and decreases...
PERFORM BETTER WITH CIRCUIT TRAINING ACTIVATION
This activation routine blends short sprints, jumping jacks and dynamic stretches to prepare the body for circuit training fully. It raises the heart rate and warms up major muscle groups, ensuring readiness for strength and cardio intervals. These movements improve coordination, muscular engagement...