Best Stretches Before Working Out - EMS Fitness Personal Training Studio, Norwich

Working out can be hard on the body. Many exercises put pressure on the important musculoskeletal joints in the shoulders, arms, hips and knees. It’s therefore important to acclimatise the muscles to light activity and exercise before you embark on a full-on routine. What are the best stretches and warm up exercises that will ensure you avoid injury and maximise the benefits of your strength or functional training?

Our Recommended Exercises

Some of our favourite stretches and warm up movements include the following

Inchworm

The Inchworm is a little bit trickier than the Vinyasa. It targets the back of your body and opens up your muscles to get your workout started in the best way.

Instructions:

Begin in a Down Dog position, then walk your feet forwards. You should aim to get your feet as close to your hands as possible while keeping your legs straight. Then, walk your hands out and extend into a pushup or plank position. Simply push back up into a Down Dog and walk your feet forwards again to restart the exercise. Go for 5 or 10 of these to warm up your legs and back.

Vinyasa Flow Yoga

The Vinyasa Flow is a popular yoga set of exercises, which are performed as a continuous set of slow transitions. Expect a dynamic warm up that opens up your back and front, while also strengthening your upper body.

Instructions:

Move slowly from each exercise into the next, while focusing on you’re the rhythm of your breath. Vinyasa Flow moves from a High Plank down into a Cobra, then back up into Down Dog. Move from Down Dog back into High Plank to begin the set again. Around 5 sets is a great warm up.

Scorpion

The Scorpion is essentially a reverse Leg Crossover. It’s an identical movement but done face down.

Instructions:

Stretch your arms out like a leg crossover, except start with your face towards the floor. Then, roll your body to the right so that your right heel comes across to meet your left hand. Return and repeat the other side. Aim for 8-12 reps for a great stretch.

Page Turns

This stretch is unusual but a great way to open up your glutes and allow for better spinal rotation.

Instructions:

Lie on your side with your legs curled up in a fetal position and your arms stretched out in front of your chest. Keep one knee on top of the other and then move your right arm across your body to touch the floor on the opposite side. Return it back and repeat for 5-6 reps on each side of your body.

Plank Lunge

Instructions:The Plank Lunge In is a great dynamic stretch that opens up your hips, hip flexors and hamstrings. Plus, you can lean into the stretch for extra difficulty.

Start in a push up position, then bring your right foot forwards. It should sit to the outside of your right hand. Then, feel the stretch by leaning forwards at your hips. Return back to your push up position to finish the rep, then move on to the other leg. Aim for 10-15 reps of this dynamic stretch.

Plank Lunge Twist

The Plank Lunge Twist is a more dynamic version of the Plank Lunge. Apply a twist for an extra rotation to really warm up your hips.

Instructions:

Same as the Walk In above, but move your back foot to be flat on the floor when you push down in the walk in section, then twist your body to the same side as your forward foot. Stretch one hand up above your body and feel the stretch through your hips and upper body.

Dynamic Pigeon

The Pigeon is the perfect stretch to loosen up tight hips and glutes. It can sometimes feel a little uncomfortable, so take it easy and don’t overstretch if you’re not confident.

Instructions:

Start from a push up position, and bring your right knee up towards your right hand. Bend at the knee to bring your right leg across your body and underneath you, so that your right foot comes just behind your left hand. Then, sink your hips towards the floor and dip your shoulders forwards to feel the stretch. Return back to the push up position and then repeat on the other leg. Aim for 10-12 reps.

Leg Swings

Leg swings are a great, simple movement that opens up your hips, hip flexors and hamstrings. Easy to do but with real benefits.

Instructions:

Hold onto a wall or other fixed surface, then swing one leg back and forth as if you’re kicking a soccer ball. Aim to open your leg out on the backswing to stretch your hips. Go for around 10 swings on each side.

Fire Hydrant Circles

Instructions:This one might look a bit weird but it’s a great way to stretch out your hips, lower body and core.

Start on all fours. Brace your core and really focus on keeping everything still except the leg that’s currently working. Keep your left leg bent at 90 degrees, then move it out to the side and in a circular motion. Aim for 5 circles in each direction per leg.

Twisting Reverse Lunge

This stretch is designed to open your hip flexors and abs. It’s also a good stretch to practice your balance. Try these every morning to wake up your muscles and work on your balance.

Instructions:

Begin in a standing position, then take a step back with your left foot, keeping your core and abs engaged for balance. Drop into the lunge position, then twist your upper body and arms around over your right leg. Stand back up and and repeat with your other foot to complete the reps. Aim for around 10-15 reps.

Step Hamstring Stretch

This hamstring stretch is perfect for opening and waking up your hamstrings. Hamstrings are a key part of lots of exercises and complex lifts, so it’s vital you stretch them out before starting your workout!

Instructions:

Start from standing and then move forward into a forward lunge. Drop your chest and upper body and stretch your arms down to inside your outstretched leg. You should feel this stretch in your upper hamstring and groin. Then, move your hand to the other side of your foot, and extend your body back to straighten your trailing leg. Then, simply reverse the motion to come back through the sequence. Switch to your other leg and repeat to complete the rep. Aim for 6-10 reps of this stretch.

Walk it Out

And when you have finished your exercise schedule it’s always good to warm down and ease off the stress. Rather than going straight into the shower or jumping in the car, it can be really beneficial to allow your muscles to warm down with a five minute walk on the treadmill.

Want a Complete Workout System?

If you want to have a full workout plan designed for you that comes complete with stretches and exercises to ensure you push your limits in a safe and controlled manner, then why not talk to Xavi at EMS Fitness? With his fitness credentials and qualifications, he can build an exercise plan that’s tailored to your needs and designed to help you hit your fitness goals.

John Dimopoulos

01/03/2024

The environment is incredibly friendly and welcoming, making every workout session enjoyable. All the team go above and beyond to create a motivating environment, always ready with a smile ! If you’re looking for a gym that’s not only effective but also feels like a community, this is the place to be!

Tracy x

I go to the Saturday morning classes usually. The staff are friendly and encouraging and it's suitable for all experience levels, as you can tailor the exercise to your ability. There's a good range of exercises to keep you motivated, engaged and have a whole body workout. It's a great start to the day, highly recommend. 🙂

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29/02/2024

The EMS team are all fantastic. Their classes are both welcoming for people new to fitness and challenging for those with a bit more experience. I’ve always struggled to find a fitness routine that sticks but never find myself dreading my twice-weekly Hyrox session with EMS!

Edward Povey

Great gym to train at, the staff are really knowledgeable, great equipment and other members are very welcoming. Highly recommend!

Vasiliki

There's gyms and then there's EMS Fitness in Norwich. Bea and Javi have created a big family with all the members and I am only grateful I became a part of this. The sessions are great, you are pushed to your limits physically and at the same time you have a great time and feel so well mentally. A great atmosphere to work out in, motivating environment, state of the art equipment & training methods and new friends are some of the few things EMS Fitness offers. Highly recommend to anyone who seeks enjoyable and efficient workout sessions!

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Great atmosphere and nice environment! The trainers motivate you to take a step forward each time you join the classes. I ve seen great progress on my strength and fitness since I ve joined the classes a few months ago!

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The environment is superb, with a welcoming atmosphere that motivates you to push yourself harder. The staff members are incredibly professional and knowledgeable, always there to support and guide you towards achieving your fitness goals. I highly recommend EMS to anyone looking for a place where they can truly thrive on their fitness journey.

Tr E

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Emi Vargas

Great team and environment ! All the personal trainers at EMS are very professional and friendly, they have motivated me and showed me that working out can be fun and exiting. Very pleased to train with them!

Kane Cordy

28/02/2024

Started with Xavi in August 2023, being moderately overweight and unhealthy. Xavi soon got me to work, giving me a workout plan, diet plan and a heap of motivation to get into shape. Within 6 months, I had lost over 15kg, starting to slowly get into a better shape and feel better about myself. Would definitely recommend Xavi!