Category: Warm Up Routine and Stretches

You’ve been clicking away, hunched over at your desk for hours. So with a sigh and a groan you reach up for a quick stretch and…. suddenly you feel a sharp pain in your neck or back. 

Absent-mindedly you try to shake it off, but this isn’t the first time and these episodes seem to be getting more frequent. But what should you do?

Unfortunately, neck and back pain is a common problem. More than 4 out of 5 adults experience neck or back pain at some point. This discomfort could range from a minor inconvenience to being so severe it affects your quality of life.

But don’t fret, back and neck pain is usually caused by everyday habits that can be fixed with a few simple changes. The first step is to stretch.

Why Does My Back and Neck Hurt?

Back and neck pain can be due to several reasons ranging from harmless to quite serious. Fortunately, the most common causes of back and neck discomfort can be solved by improving your posture and simple stretching exercises.

Some common causes of neck and back pain are:

• Poor posture
• Osteoarthritis
• Wrong exercise technique
• Muscle imbalances

Less common causes include:

• Pinched nerves
• Injuries like sprains, strains, ligament tears
• Slipped/ruptured disc
• Spinal stenosis
• Spondylolisthesis
• Fibromyalgia
• Spinal infections
• Autoimmune diseases
• Growths like tumors and bone,
• Excess muscle tension or spasms

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How Stretching Protects Your Neck and Back

• It strengthens your muscles.  Stronger muscles stabilize your spine. This allows you to transfer more stress from your joints to your muscles. It reduces joint pain and makes everyday activities like bending, lifting, and twisting more efficient and less likely to cause injury.

• Stretching increases flexibility. Regular stretching improves your flexibility and range of motion. This allows your muscles and joints to stretch further without feeling strain, reducing your risk of injury while carrying out everyday activities.

• Helps you relieve stress. Stretching is also a natural pain reliever. During stretching and exercise your brain releases natural “feel good” chemicals called endorphins (google “runner’s high”). These endorphins reduce the feeling of pain in the short term and can improve your mental health if dealing with long-term pain.

Taking Endorphigen Capsules before your workout regimen provides a powerful boost, enhancing endurance, reducing muscle fatigue, and expediting post-exercise recovery

• Great for your posture. Bad posture is one of the most common causes of neck and back aches. Regular stretching strengthens the muscles of your core and spine which are important for maintaining balance and posture. It also improves your “spinal awareness” by activating the underused muscles of the back and neck, making you more sensitive to bad posture.

•  Helps you warm up. Not stretching properly before you workout can lead to injury and muscle pain. A good way to prevent this is by carrying out dynamic stretches before your workout and static stretches when you’re done.

• Improves blood flow to the muscles. As we get older our joints get stiffer and less flexible, leading to muscle aches. Regular stretching helps delay this process by improving blood flow to your muscles and joints. This supplies nutrients and keeps your joints lubricated and your muscles supple.

Easy Stretches To Relieve Your Neck and Back Pain

Here’s our Pamela Reif-inspired upper body stretch routine guaranteed to help you work out those kinks in your neck and back.

Don’t forget to kickstart your workout with Optimum Nutrition Amino Energy Pre Workout Watermelon Powder, ensuring you have the energy and focus needed.

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Neck Sideview – 30 seconds

• Stand or sit upright on a comfy exercise mat.
• Gently turn your head sideways to look over your shoulder.
• Hold this pose briefly.
• Perform this same motion towards the opposite side.
• Perform this exercise for 30 seconds.

To reduce post-workout soreness and loosen your muscles you can use a heated neck and shoulder massager.

2. Interlock Fingers – 30 seconds

• Stand or sit upright with your back straight.
• Interlock your fingers behind your back.
• Take a deep stretch by pushing out your chest and extending your interlocked arms as far behind you as you comfortably can.
• You can add a bit more challenge by attaching resistance bands to a fitness waist strap and pulling against them.
• Hold this pose for 30 seconds.

3. Look Up and Down – 30 seconds

• Clasp your hands behind your head with your spine straight.
• Slowly tilt your head back to look upwards, then downwards towards your chest, stretching your neck muscles fully.
• Perform this exercise for 30 seconds.

Using a massage gun can help alleviate muscle pain by providing targeted percussive therapy, promoting increased blood flow and reducing muscle tension.

4. Table Top + Cat – 30 seconds

• Start on your hands and knees (tabletop position) with a neutral spine.
• Arch your back upwards (cat pose), and hold briefly.
•  Release back into a neutral spine.
• Perform this exercise for 30 seconds.

This pose involves quite a bit of bending, so you’ll want to make sure you’re wearing comfortable, breathable fabrics like THE GYM PEOPLE medium support sports bra.

5. Table Top + Child Pose – 30 seconds

• Start in the tabletop position.
• Sink back onto your shins with your arms fully extended in front with your forehead to the ground (child’s pose).
• Make sure you feel your back fully stretched out.
• Hold this pose for 30 seconds.

Reduce discomfort in this exercise by using supports such as knee pad and workout gloves.

6. Cobra – 30 seconds

• Start face-down, palms beside your chest and your legs fully extended behind you.
• Lift your upper body using back muscles but keeping your hips and legs on the floor.
• Roll your shoulders back and breathe deeply.
• Hold this pose for 30 seconds.

Placing a yoga block under your palms as you lift into the cobra pose can help maintain proper alignment and support your spine, allowing you to deepen the stretch and improve flexibility safely.

7. Back Stretch – 30 seconds

• Start on all fours.
• Stretch your arms fully in front with your forehead to the ground.
• Stretch your back fully.
• Hold this pose for 30 seconds.

To amplify the benefits of the back stretch pose, consider incorporating a foam roller. Rolling gently over the length of your back before or after the stretch can help release tight muscles and increase flexibility.

8. Child Pose – 30 seconds

• While still in the former pose, shift into the child pose.
• Hold this position for 30 seconds.

To enhance the child’s pose, a yoga bolster can be incredibly beneficial. Placing a bolster under your torso as you fold forward into the pose provides support and allows for a deeper relaxation of the spine and hips.

For more information on how to perform these exercises check out this Pamela Reif 8-minute upper-body and neck stretch routine.

Basic stretching exercises are safe for most people, but remember to speak with your doctor, physiotherapist, or spine specialist before trying any stretches for your pain.

Common Questions about Neck and Back Stretches

Why do I need to stretch my neck and back?

Regular stretching increases flexibility, improves posture, and reduces your risk of neck or back pain. It’s also a great way to relieve stress and warm up before exercising.

Does stretching stop neck and back tension?

Yes, stretching is a great way to eliminate back and neck tension. Tension causes pain, which leads to stress and further muscle tightening. Regular stretching releases tension and relieves stress, helping you break this cycle.

How can I strengthen my neck muscles at home?

To strengthen your neck muscles at home all you have to do is carry out a few simple exercises like those outlined in this article. You can also strengthen your neck at home with a cervical traction device like a neck stretcher hammock or an inflatable neck brace.

Remember, if you have a history of neck pain or injury always speak with a healthcare professional to make sure that neck strengthening exercises are safe for you.

Is it better to rest or exercise neck pain?

This depends on the cause of the pain, when it occurred, how severe it is, and several other factors. If you want to rest your neck you can try out a comfy cervical traction device or an equally effective neck support pillow. If you are having neck pain speak with your doctor to know if it’s safe for you to exercise your neck.

Do stretching exercises improve body posture?

Yes, regular stretching strengthens the muscles of your core and spine which are important for maintaining balance and posture. It also improves your “spinal awareness” by activating the underused muscles of the back and neck, making you more sensitive to bad posture. Adjustable back braces, hip belts, kinesiology tape, and even posture tracker apps are other effective ways of improving your posture.

Other Ways You Can Relieve Back and Neck Pain

• Use hot or cold compresses.
• Posture correctors and braces can also help improve your posture.
• Acupuncture is an effective and safe way to reduce muscle pain.
• Relaxing stretching activities like yoga and Pilates.
• Your doctor might also recommend certain medications to relieve pain and reduce tension in your muscles.
• Surgery can offer a solution to neck and back pain
• Physical therapy
• Ergonomic adjustments like
  • Adjustable chairs
  • Proper computer monitor positioning
  • Comfortable keyboard and mouse placement
  • A footrest
  • Proper desk height
  • Lumbar support pillows
  • Using a standing desk
  • Utilizing a headset for phone calls
  • Taking regular breaks to stretch 
• Use mind-body techniques like meditation and deep breathing
• Massage therapy
• Try chiropractic care
• Maintain a healthy weight
• Using supportive pillows and a proper sleeping position

From Pain to Progress

Neck and back pain are becoming increasingly common complaints because of our modern, sedentary lifestyles. Poor posture, rising obesity rates, and hours spent on electronic devices mean that most people don’t get the level of physical activity they need. All these eventually add up to chronic aches, stiff joints, and other health issues!

The good news is that all this can be solved with a little stretching and by adding a bit more motion to your daily activities. Try out our stretching routine to work out those kinks and don’t forget to make the best out of every opportunity you get to exercise.

Start your fitness journey today – one stretch at a time!

We all remember doing cartwheels and tumbles as kids, but how many of us are still that limber?

Admittedly, flexibility does go down with age. But our reduced agility is more likely due to lack of exercise than gray hairs and squeaky joints.

Flexibility is much more than just doing cool splits or handstands. It improves your mental and physical well-being and could be the secret to taking your workout routine to the next level.

Let’s take a look at why flexibility matters to your fitness journey, how you can improve your flexibility while you exercise, and give you an amazing five-minute full-body flexibility workout to loosen those joints and stretch out those sinews.

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Why Does Flexibility Matter?

• Reduces the risk of injury. Improving your flexibility reduces your risk of injury during exercise or while carrying out your daily activities. Limited flexibility places a greater deal of stress on your joints and muscles, making you more prone to injuries. 

• Improves balance. Research has shown that building flexibility and range of motion also improves balance, especially in the elderly. This decreases your risk of falls and other injuries associated with poor balance.

• Improves posture. Many exercise routines for improving flexibility involve stretching exercises. These drills encourage you to explore your full range of motion and can identify imbalances caused by underutilized muscles. Muscle imbalances can lead to poor alignment, bad posture, and even chronic pain. These imbalances are usually corrected through exercises that promote flexibility and utilize your full range of motion. Weight training with free weights and resistance bands can also be used to strengthen the weaker muscle group.

• Improves functional abilities. Improving your flexibility makes everyday tasks like bending, squatting, lifting, and walking more efficient. This is in part because it encourages the different parts of your body to work together more effectively and gives you greater control over muscle tension and power.

• Great warm-up exercises. Stretching exercises are great for warming up before your main workout. When done correctly they reduce your risk of injury, improve performance, and enhance mental focus. They also hasten recovery and reduce post-workout soreness.

• Great for mental health. Flexibility routines and other disciplines like yoga and Pilates are great for your psychological well-being. People who regularly carry out these activities have reported improvements in mood, anxiety, depression, concentration, body-image positivity, and self-confidence.

Amazing 5 Minutes Stretch Routine

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Neck Circles – 30 seconds

Let’s start this routine with an easy exercise.

• Stand or sit up straight on an exercise mat. A lot of stretching routines require a good workout mat, we recommend the Amazon Basics 1/2-Inch Extra Thick Exercise Yoga Mat if you don’t intend to break the bank on an exercise mat.
• Slowly and gently roll your neck in a circular motion, first clockwise and then counterclockwise.
• Repeat this motion for several rotations, focusing on loosening any tension in your neck muscles.
• Perform this exercise for 30 seconds.

2. Cat And Cow Rolls – 30 seconds

This sexy exercise is super fun and super effective at loosening up your core.

• Start on your hands and knees on the exercise mat in a tabletop position.
• Inhale as you arch your back downward, lifting your head and tailbone towards the ceiling (the Cow pose).
• Exhale as you round your back upward, tucking your chin towards your chest (the Cat pose).
• Alternate smoothly between these two poses with a gentle rolling motion.
• Perform this exercise for 30 seconds.

3. Hip Flexor – 30 seconds each side

Take it one step at a time with some hip flexors.

• Kneel on one knee using an exercise mat and place the opposite foot flat on the floor in front, lowering yourself into a deep lunge stance.
• Gently shift your weight forward onto your front foot leaning as far forward as you comfortably can.
• Hold this position for 30 seconds, then switch sides and repeat on the alternate side.

4. Side to Side Stretch – 30 seconds

Side stretches engage your arms, core, and back.

• Stand with feet shoulder-width apart on the exercise mat.
• Extend one arm overhead towards the opposite shoulder and lean towards the opposite direction, feeling a stretch along the torso.
• Hold this position for 15 seconds, then switch sides and repeat on the alternate side.

5. Arm Circles – 30 seconds

Loosen up your arms with this basic stretching exercise.

• Stand with feet shoulder-width apart.
• Extend both arms straight out to the sides at shoulder height.
• Begin making small circles with your arms, gradually increasing the size of the circles.
• After about 15 seconds, reverse the direction of the circles.
• For a bit of challenge, you can add free weights like the 10lbs Amazon Basics Neoprene Coated Hexagon Workout Dumbbell Hand Weight or you can go for the 20lbs Vinyl Coated Cast Iron Kettlebell if you prefer something a bit heavier.
• Perform this exercise for 30 seconds.

6. Hamstring Stretch – 30 seconds each side

This stretch is a bit more complicated, so start slowly and pay attention to your body.

• Kneel on the exercise mat with one leg extended straight ahead and the other leg bent underneath you, balancing on your knee and the tips of your toes.
• Lean forward from your hips, reaching towards the extended foot as far as you comfortably can until you feel your hamstrings are well stretched.
• Hold this position for 30 seconds, then switch sides and repeat on the alternate side.

7. Tummy Stretch – 30 seconds

This stretch is aimed at your core, back, and arms. 

• Start in a kneeling position, knees underneath your hips and toes touching the ground.
• Engage your glutes, tighten your core reach back with your arms, and grab the back of your feet.
• Hold this position for 30 seconds.

8. Pigeon Stretch – 30 seconds each side

This popular yoga position might be hard to get right at first but is super-effective once you master it.

• Transition from a low lunge by sliding your front foot to the opposite side.
• Bend your knee to a 90-degree angle, aiming for your shin to be parallel to the front of the exercise mat.
• Square your hips forward, lower onto your front leg’s hip, and extend your back leg.
• Hold this position for 30 seconds on each side.

How To Build Your Flexibility During this Workout

Take your full body flexibility routine to the next level with these useful tips.

• Take supplements. Flexibility depends a lot on the health of your muscles, joints, ligaments, and tendons. Changes to these tissues as we age can lead to stiffness and reduced flexibility. One of the ways of promoting flexibility is by providing your body with useful nutrients that promote joint health.

The Best Earth Naturals Yoga Vitamins contains a proprietary blend of useful supplements like glucosamine, selenium, vitamins A, C,& E, zinc, iron, chondroitin, and methylsulfonylmethane. A healthy amount of protein is also great for improving joint mobility and flexibility. You can try out the Premier Protein Shake which works as part of a great post-workout meal and comes in various flavors.

• Stretch fully before your workouts. An easy way to add flexibility-building exercises to your workout is to make them a part of your warm-up routine. Stretching is a great warm-up because it improves the range of motion and recruits major muscle groups. Ensure that you stretch fully before you work out and aim to carry out stretches that coincide with your workout plan for the day (for example, the hip flexor and hamstring stretch on leg day).

• Pay attention to form. Pay close attention to your form while carrying out your stretches, even though it is not your main workout. Stretching exercises help you identify muscle imbalances and can even be used to correct them. Target specific joints and major muscle groups with each stretch, paying attention to both the contracting and lengthening muscles.

• Continue to challenge yourself. Just like muscles can be stimulated to grow through progressive overload, you can gradually improve your flexibility by adding more challenge to your routine. This can be done by increasing your range of motion and adding basic workout equipment like resistance bands, free weights, exercise balls, and foam rollers.

• Dynamic vs static stretching. While there are some arguments over the best way to stretch, a good rule of thumb is to perform dynamic stretches before your workout and static stretching after your workout. Dynamic stretches involve maintaining constant movement throughout the range of motion exercise. On the other hand, static stretches involve poses that you hold, usually for about 20 to 40 seconds. 

• Stretch frequently. Another way to improve your flexibility is by carrying out a dedicated stretching routine involving all major muscle groups at least 2 to 3 times a week. This routine can be done independently or as a part of your warm-up. Frequent stretching requires breathable, elastic and long-lasting fabrics from reliable activewear brands like QQQ or CRZ Yoga.

• Aim for consistent growth. You should aim to gradually increase the range of motion and intensity of your routine. You can do this with fitness bands, free weights or medicine balls. Fitness bands work great with stretching routines and come in various shapes and sizes. Bodylastics Workout Bands Set offers up to 96 lbs of tension and is fully adjustable, secure and easy for even beginners to use.

FAQs

• How often should I stretch my whole body?

A full body stretching routine should be carried out at least 2-3x per week.

• Does stretching helps relax your body?

Yes, stretching exercises and activities like yoga and Pilates are great relaxation techniques.

• Should you stretch every time you exercise?

Yes, stretching is a great warmup exercise. Do dynamic stretches before your workout and static stretches after your workout.

• How does stretching benefit the body?

Stretching regularly is great for your posture, balance, and physical and mental well-being.

Bend, Stretch, Succeed

It doesn’t matter if you’re a bodybuilder, gymnast, marathon runner or simply trying to improve your personal fitness, building your flexibility is an important part of your fitness routine. So remember, stretch fully, stretch frequently, but most importantly stretch safely.

Warm-ups are light physical activities usually carried out before a workout, sporting event, or dance routine. Warm-up routines could include anything from light stretching to mini-games and even slow repetitions of the actual exercise.

We have all been told that failing to warm up before a workout can increase your risk of injury, but there are many other advantages of warming up before you exercise.

Let’s take a look at a few of these benefits, answer some of your most pressing questions about warm-ups, and give you a list of six top warm-ups to do before your main workout.

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Why You Should Warm-up Before You Exercise

• It improves performance. Warm-ups increase blood flow to the muscles, thereby improving oxygen and neutron delivery. They also increase your body temperature which helps muscles function more optimally. 

• Reduces your risk of injury. Warming up before a major exercise reduces your risk of injury. They do this by preparing the body for a sudden burst of activity, reducing the risk of strains, sprains, and tears.

• Helps you get in the zone. Warming up improves focus and mental clarity. It also increases nerve firing speeds and reaction time.

• Increases flexibility. Warm-up exercises improve flexibility by promoting joint lubrication and muscle elasticity.

• Shorten recovery time. Warming up before you exercise also affects your cool-down time positively. This improves recovery speed and shortens the recovery time between workouts.

• Gradually increase the demand on your body. Another great way that warm-ups prevent injury is by gradually increasing the metabolic and physical demand on your body. This includes slowly raising your temperature, and heart rate, including the physical strain on your muscles and joints.

Six Warm-Up Exercises You Should Try Before a Workout

Exercise might be a daunting task sometimes, but there’s no reason why you can’t loosen up with these six effective warm-up routines.

For an effective warm-up, consider using a foam roller to loosen tight muscles and resistance bands to activate and stretch your muscles.

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Step Jacks – 2 sets, 30 secs

This is a great way to start your warm-up for your workout routine. Using a lightweight aerobic step platform can provide stability and enhance the effectiveness of your routine.

• Start in a standing position with your feet together and your arms by your side.
• Take a wide step to your left while kicking out your feet slightly more than shoulder-width apart and bring your arms out by your sides so they end up over your head.
• Return to the starting position.
• Repeat the first motion but this time, take a step to your right and bring your arms together over your head before returning to the starting stance with your feet together and your arms by your side.
• Repeat this exercise for two sets of 30 seconds each.

2. Wide Toe Touch – 2 sets, 30 secs

This exercise is bound to get your blood pumping and your muscles fired up.

• Start standing position with your arms pointing straight out to both sides and your feet placed about shoulder-width apart.
• Spread your legs apart to the side as far as you comfortably can while keeping your arms straight out the sides.
• Without bringing your feet together or bending your elbows, alternate between touching your right arm to your left foot and your left arm to your right foot.
• Repeat this exercise for two sets of 30 seconds each.

Consider holding a resistance band or a light dumbbell to add resistance and engage your core and upper body muscles further.

3. Butt Kick + In and Out Arms – 2 sets, 30 secs

This compound exercise might take a little bit of practice, but it’s super fun once you get the hang of it.

• Start in the standing position with your feet slightly more than shoulder-width apart.
• Alternate between flexing your knee backward onto the heel of your foot almost hits your buttocks while crossing your arms out in front of you.
• Repeat this exercise for two sets of 30 seconds each.

Incorporating wrist weights can elevate the resistance and engagement of your upper body muscles for a more comprehensive workout.

4. Squat + Arms Circles – 2 sets, 30 secs

This is a twist on the standard squat which helps recruit your arm muscles too.

• Start in a standing position with your feet shoulder-width apart.
• Keep your back straight and lower your body by bending your knees until your thighs are parallel to the ground while pushing your hips back.
•  Return slowly to the starting position and swing your arms in a wide circle while you do this.
• Repeat this exercise for two sets of 30 seconds each.

5. Hip Circles – 30 seconds

This routine requires a bit of flexibility, but trust me it gets easier with practice. To increase the challenge of hip circle exercises, incorporating ankle weights can amplify resistance.

• Start in a standing position with your feet slightly more than shoulder with part
• Make a large circle with each hip by making a large stepping motion out and over to each side. 
• Repeat this exercise for 30 seconds.

6. Neck Circles – 30 seconds

The last on our list of warm-ups but not the least.

• Start in a standing position with your feet slightly more than shoulder with part
• Make a large circle with your neck by slowly dropping your chin towards your chest then rotate your head in a circular motion, bringing your ear towards your shoulder and back around.
• Repeat the circular motion in the opposite direction.
• Repeat this exercise for 30 seconds.

For a video walkthrough of what the workout should look like, please check out this video by MadFit.

Frequently Asked Questions

1. How long should you warm up before an exercise?

Warming up for about 5-15 minutes before a workout is generally enough.

2. How can you prevent injury during the warm-up?

Remember that warming up is about light physical activity, so don’t overexert yourself. Start light and then gradually move on to more intensive routines before finally returning to lighter exercises. Do not hold stretches longer than 10-15 seconds.

3. Can you lose weight while performing warm-ups?

Technically, yes. However, warm-ups are less strenuous than the main workout and generally burn fewer calories too.

4. What type of warm-ups are the best?

This depends on the physical activity you want to carry out. Light stretches and low-intensity exercises are OK for athletics and most workouts. During strength training, you can consider doing a few repetitions with light weights.

Key Takeaways to Maximize Your Warm-up Routine

Warm-ups are often overlooked but an essential part of any safe workout routine. They prevent injury, increase your performance, and help you get in the zone before you exercise.

Remember to keep things light and save your energy for the main workout. Gentle stretching, some slow repetitions, and a few lightweight reps are more than enough to safely get your body ready to go.