The lack of a suitable warm-up or stretch is the most common cause of exercise injury. Even if you just have a small amount of time to exercise, always warm up your muscles to avoid damage. Warming up not only benefits your body, but it also protects your bones, jumpstarts your nervous system, and improves your performance. Warming up is essential whether you’re practising yoga, HIIT, running, or swimming. Warm-ups and stretching can help with flexibility, mobility, and strength as well.

Let’s checkout this best warmup & stretching exercises

1. Overhead arm reaches- To kickstart energy and muscle warmth

Every sort of workout benefits from a full-body warmup. Arm reaches work all of your muscles, not just your arms.

• Standing with your feet hip-width apart is a good way to start.

• Swing your left arm to the right side of your body.

• Twist your torso and pivot your opposite foot inward while swinging your arm left.

• Return to the starting position and repeat on the other side.

• Repeat for 10 reps on each side.

2. Arm Circles: To release tension in your shoulders

Starting any workout with energising your shoulder muscles is a terrific approach to get things going. Warming up with arm circles is a gentle yet efficient way to avoid shoulder problems. They’re a terrific way to start your workout with a warmup.

• With your feet shoulder-width apart, stand up straight or on your knees.

• Make a clockwise circle using both arms. ten times

• Repeat the technique 10 times on the opposite side.

3. Hip Rotations: Ideal for loosening your lower body

Most people overlook the need of warming up their hips. However, most activities place a strain on the hips, therefore it’s an area that needs to be loosening up.

• Place your hands on your hips and stand with your feet together.

• Make a 90-degree angle with your left knee by raising it up and outwards.

• In a circle motion, rotate your knee.

• Repeat 10 times on one side before switching to the other.

4. Side knee lifts: Exercise for strengthening your core

Knee lifts are an excellent way to warm up before a full-body or abdominal workout. This action strengthens and conditions your core. It can be used as a warm-up as well as a belly toning exercise.

• Place your hands behind your head and stand with your feet shoulder-width apart.

• To form a crunch position, bring your left knee up to meet your left elbow.

• Return to the first position.

• Rep on the other side for a total of 10 reps.

5. Squat with arm lift: For entire body burn

This exercise focuses on your glutes, hamstrings, and quadriceps. They can be performed in a variety of ways and combined with another exercise to create a more challenging version. Follow these procedures to make this variation.

• Turn your toes outwards while standing with your feet hip-width apart.

• Bend your knees and descend as far as you feel comfortable.

• Drop your arms above your head while lying down.

• Put your arms back by your sides when you stand up again.

• Repeat 10 to 15times

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