Most chiropractors would agree that warming up before every workout can reduce the risk of injury. Performing a few dynamic moves at the start of each session will also improve cardiovascular function by ensuring a gradual increase in heart rate while stimulating blood flow to the muscles. In other words, you can anticipate better performance—and less soreness—when you perform the following moves before exercising.

6 Warmups to Do Before Working Out 

1. Arm Circles 

Rotate your arms forward in a large circular motion before rotating them backward. This movement helps to loosen up the muscles in your shoulders and the upper body. These movements will help with any upper body workout like pushups or weight training like curls.

2. Arm Swings

Start by swinging your arms out in front of you, allowing them to cross over one another as if you were swimming. To get the most benefit from this movement and allow your upper body to open up, make sure to perform this move continuously for 15 to 30 seconds.

3. Torso Twist

With feet shoulder-width apart, bend your knees slightly and then swing your arms from left to right as if you were swinging a tennis racket. Your entire torso should twist with you, stretching out your core. However, it’s essential to make sure that your feet stay planted firmly on the ground and to not overextend your arms.

4. High Kicks

Hold your right arm straight out so it’s parallel to the floor with the palm facing down. Then, kick your right leg up, keeping the knee straight while trying to touch your outstretched hand. Repeat this movement on the other side and switch back and forth between each kick.

5. Running in Place 

To warm your legs up, run in place for 30 to 60 seconds. Try alternating between high knees and butt kicks with every stride to stretch the muscles. Even if it’s not leg day, this move will get your blood pumping. 

6. Lunges 

Starting with both feet together, reach one leg out and bend at the knee. Stop before the other knee touches the ground, and look down to check your bent leg. You want to make sure that your knee is not out further than your toes. Hold for two seconds before resuming the starting position and repeat with the other leg. Doing ten lunges on each side will warm up your quadriceps and glutes. 

If you end up spraining, straining, or tearing something during a workout despite warming up, turn to Midway Pointe Chiropractic for help in facilitating the body's natural healing process. Located in Elyria, OH, this practice has been treating patients throughout Lorain County for two decades. Because everyone deserves quality care, he’s happy to offer complimentary exams and free x-rays. To schedule your analysis with a knowledgeable chiropractor, reach out online or call (440) 324-2040.