Are You Looking For a Great Ten Minute Stretching Warmup?

Well, try this one... This ten minute stretching warmup is quick and it does the job! There's no point in spending 1/2 an hour warming up and then only having 10 minutes to workout! This ten minute stretching warmup is ideal for those who hate to waste their time. We'll give you the stretches and warm up exercises to get your whole body ready to go!

Warming up is an essential part of avoiding injuries. It gets your muscles primed and ready to go. There's absolutely no point enthusiastically rushing into a workout only to get injured and have to take a month, or more, off.

 

These are the phases of the ten minute stretching warmup that you will learn from this article:

 

Benefits of Doing Our Ten Minute Stretching Warmup

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It's quick, which allows you to get on with your workout! A lot of people neglect warming up because it takes too long.

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It has stretches for all areas of your body ensuring that you don't leave anything out.

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This can be done in the morning to get you "warmed up" for your day. It's a great way to start the day.

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By warming up you have a much smaller chance of getting injured.

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Our ten minute stretching warmup has a lot of really good stretches which improve your flexibility and make everyday life a bit easier and more comfortable.

 

Before You Start Your Ten Minute Stretching Warmup...

  • Make sure that you warm up and cool down before and after you embark on your stretches. A five minute jog, or skipping would be fine.
  • You should hold your stretches for about 20 seconds. This will ensure that your muscles are well stretched and that your flexibility improves.
  • Make sure that you do your stretches as often as possible. Everyday if you can.
  • Don't push yourself too far on the first go. Remember, baby steps to start off with.
  • Take deep breaths when stretching. Try to relax the muscle that is being stretched as you exhale.
  • Stretching should be smooth without any bouncing movements. After stretching one side, make sure you do the other.

 

Let's Get Going!

 

Get Your Muscles Warm by Skipping

Skipping

Grab your iPod, or put your music on full blast and get skipping! Skipping is a great way of warming up your muscles to prepare them for some stretching.

We all know how to skip... but mix it up a little. You know, like when you were a kid... Cross over skipping, 2 legged skipping, skipping with one leg - you know what we mean.

Make sure that you skip for 2-3 minutes to really get the heart rate up. Really go for it, this will make sure that your muscles are warm and you can start the rest of your ten minute stretching warmup.

 

 

Hamstring Stretch

Knee Kisses

This is one of the best hamstring stretches! It can be quite difficult at first, so don't worry if you can't go too far. It's easy to measure your progress so take photos!

  1. Sit on a mat, keep you legs straight.
  2. Bend at the hips and lean forward.
  3. Make sure you keep you back straight.
  4. You can grasp your ankles and pull yourself down if it helps.
  5. Hold this for a minimum of 20 seconds.
  6. Make sure it is stretching the whole time.
  7. Repeat twice.

 

 

Back Stretch

Heels over head

This stretches mainly your shoulders and upper back. It is also a bit of a lower back and neck stretch. This is a great one to do because of its multiple target areas.

Note for the ladies: Please do not do this stretch if you are menstruating.

 

  1. Get onto a yoga mat or something relatively soft.
  2. Lie on your back.
  3. Raise your feet and back all the way onto the floor behind you.
  4. Support your back with your arms.
  5. Hold for 20+ seconds.
  6. Repeat this twice.

 

 

 

Stretch Your Hips

Stretch 'n Straddle

  1. Get onto those hand and knees.
  2. Slowly walk your knees further apart.
  3. Go as far as you can supporting yourself with your hands.
  4. Hold it for 20 seconds or more.
  5. Then relax. Phew!
  6. Okay... now you can do it again!

 

 

Stretch Your Shoulders

Double Whammy

This stretch works both of your shoulders in one go - again, great for those who hate to waste their precious time!

  1. Go to your peaceful spot :-)
  2. Sit on the floor with your legs bent.
  3. Hold your body up with your arms behind you.
  4. Slowly walk yourself or slide down.
  5. The aim is to increase the angle of your shoulders.
  6. Try to keep your hands as close together as possible.
  7. Feel a good stretch going on...
  8. Hold for no less than 20 seconds.
  9. Repeat.

 

 

Stretch Your Neck, Shoulders and Back

Bizarre neck stretch.

This stretches your neck, shoulders and back. It may look a little funny, but don't let that put you off!

Note for the ladies: Please do not do this stretch if you are menstruating.

  1. Get onto a soft mat, a yoga mat is perfect.
  2. Lie on your back.
  3. Bend your knees to 90 degrees.
  4. Raise your feet and back all the way onto the floor behind you.
  5. Try get as far as you can.
  6. Aim at the bizarre position in the photo!
  7. Support your back with your hands.
  8. Remember, you won't get too far on your first try!
  9. Hold for 20+ seconds.
  10. Repeat this twice.

 

 

Stretch Your Butt

Glute Getter

What a fanny-tastic stretch! This one is so good at targeting your glutes.

  1. Lie on your back and bend one leg.
  2. Straighten your opposite leg and raise it towards the sky.
  3. Put the foot of your bent leg on the knee of your straight leg.
  4. Pull your straight leg towards your chest.
  5. Hold this for 20+ seconds.
  6. Do this again with your other leg.
  7. Do this twice on each leg.

 

 

Stretch Your Ankles and Feet

Three stage foot stretch.

This is a great warm up stretch. It not only loosens your muscles, but also warms them up.

  1. Sit on your bottom and straighten your legs in front of you.
  2. Point your toes as far as you can towards the ground.
  3. Snap them back up facing them towards the sky.
  4. Do this about 20 times.

A variation of this exercise can be seen in the bottom picture. This stretch and warm up exercise can be done in the following way:

  1. Face your feet towards the sky.
  2. Roll them in circular movements from your ankles.
  3. Draw circles with your toes.
  4. Do this 10 times and them swap the direction.

 

 

 

Congratulations! That's the end of your ten minute stretching warmup... Now get on with your workout!!!

 

Keep us up to date with how you're going! If you have comments about the ten minute stretching warmup, just drop us an email. envelope

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