180530 511 Health & Nutrition Exercise General Exercise true Mon, 01 Jun 2009 07:03:31 -0700 /system/videos/0/30/05/18/180530.flv stretching, health, warming, up, warm-up, exercising, stretches, correctly, right, training How To Warm Up and Stretch Correctly Before Exercise http://www.howcast.com/videos/180530-How-To-Warm-Up-and-Stretch-Correctly-Before-Exercise http://www.howcast.com/videos/180530-How-To-Warm-Up-and-Stretch-Correctly-Before-Exercise/edit approved 154 640 360 <object width="425" height="273" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=180530"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=180530" type="application/x-shockwave-flash" width="425" height="273" allowFullScreen="true" allowScriptAccess="always" ></embed></object> 21 Rolling_Ball_Pictures http://img.howcast.com/system/thumbnails/180530/warm_up_correctly_hd_1_xxlarge_maintained_aspect.jpg 2660 false false false 70129 0 22 Warning Consult a health-care professional or personal trainer before changing your stretching routine.

]]> 70130 1 26 Step http://img.howcast.com/system/thumbnails/180530/26.jpg Get your muscles warm Wearing workout clothes and sneakers, raise your body temperature with five to 10 minutes of light aerobic activity, like easy jogging or cycling.

]]> 70131 2 36 Tip Do this warm-up immediately before stretching, or you’ll lose its benefit.

]]> 70132 3 40 Step http://img.howcast.com/system/thumbnails/180530/40.jpg Lift your knees Walk in a straight line, alternately lifting your knees as high as you can; you can grab each knee with both hands when it’s raised for more stability. This stretches the hamstring and all related muscles. Do this, and the following stretches, for about a minute each.

]]> 70133 4 55 Tip Specific sports are best served by specific stretches; ask a coach or trainer for advice.

]]> 70134 5 61 Step http://img.howcast.com/system/thumbnails/180530/61.jpg Kick your legs To warm up your hamstrings even more, do a straight-leg march: Kick one leg straight out in front of you, with your unpointed toes flexed toward the ceiling, and reach your opposite arm toward that foot. Don’t bend your torso. Lower your leg and take a step or two to maintain your balance. Repeat, alternating limbs.

]]> 70135 6 79 Step http://img.howcast.com/system/thumbnails/180530/79.jpg Lunge forward Do walking lunges: With your arms crossed in front of your chest so the fingertips on each hand touch the opposite shoulder, take a long step forward until your back leg is almost straight and then sit down into the lunge. Now twist your torso toward your back leg. Be careful not to bend forward or back. Bring your feet together and repeat with other leg. This warms up your gluteal muscles, hamstrings, and quadriceps.

]]> 70136 7 104 Step http://img.howcast.com/system/thumbnails/180530/104.jpg Reach for the sky Reach one arm toward the sky and bend the opposite leg so your heel touches your butt; use the arm on that side to hold your leg there for a second before releasing. Repeat with the opposite arm and leg. Keep alternating as you walk to warm up your quadriceps and hip flexors.

]]> 70137 8 122 Step http://img.howcast.com/system/thumbnails/180530/122.jpg Do the bear crawl Do the bear crawl: Get down on your hands and toes, with your butt in the air and your knees off the floor. Bring your left foot forward so it meets your left hand; then crawl both hands forward so you’re back in the original position. Repeat with the right foot, and alternate between left and right. This stretches your hamstrings, groin, and glutes.

]]> 70138 9 142 Fact Golfers who did dynamic stretching exercises and practice swings before their game increased their club-head speed, according to one study.

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