I am the type of person who would rather get straight to the workout. I can be lazy. I workout and warm-ups are something that we all should do. I don’t warm up all the time but when I do I like to do these. Regardless of how you feel about warm-ups When you warm-up, you are preventing sprains, strains and more serious injuries that can happen when your muscles are cold and stiff. So if you are like me and you don’t want to spend a lot of time warming up but you still don’t want to injure yourself then you’re in luck. Here are some stretches you can do and it only takes you guessed it 5 minutes.
1. Static Stretches
When you are planning to walk or jog outside in the winter, it’s imperative that you perform your leg, arm and back stretches. Take some extra time to stretch your entire body (i.e. 5 minutes). Don’t forget to stretch the hamstrings, the quadriceps, and the Achilles’ tendon.
2. Arm Circles
Arm circles can be performed as warm-up exercises if you are planning to ski or bike. Circle your arms from one side to the other, making sure to increase the tempo. You may also take some deep breaths raising your hands up in the air. When you exhale, bend over and quickly move your hands towards the ground.
3. Twist Your Upper Body
To stretch your upper body, place your hands on your hips and move your upper body from left to right, then from right to left. Try rotating your upper body clockwise and then counterclockwise.
4. Jumping Jacks
Jumping jacks can increase your heart rate, but make sure you perform a few stretching moves prior to these. The jumping jacks will ensure that the heart will start pumping more blood to the muscles so that you won’t be prone to injuries.
Prior to a longer run, you can take 5 minutes to walk and put your blood into motion. You can also perform the hands and upper body stretches while you walk.
Squats will work on your lower body and will warm up the muscles from this area. Make sure you perform the squats correctly. Hold your hands in front of you or put them at the back of your head; your back should be straight. Use your abdominal muscles to squat down and come back up. Try not to move your hands and upper body while you perform the squats.
7. Jumping Rope
Jumping rope is not a usual way to warm up, but it may be used if you prefer a more intensive type of warm up. This warm-up exercise will increase your heart rate.
Unlike the other types of warm-up exercises, jumping rope is only required for 3 to 5 minutes to prepare you for your winter workout. Ideally, you should perform this activity after stretching for a couple of minutes.
8. Imitate the Exercise Moves
You may also warm up by imitating the moves you are about to perform during your workout. In this manner, you will warm up the muscle groups that you will be using.
For instance, if you want to ski, try to imitate the arm and hip movements you perform while on the slope.