Walking lunges are a dynamic lower-body stretch. Start hip-width apart and take a large stride forward with your right foot, lowering your body until your right knee is 90 degrees.
Walking Lunges
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Heat up the lower body and improve coordination with high knees. Start jogging in place, raising your knees as high as possible. Continue 30–60 seconds.
High Knees
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Also effective for lower body dynamic stretching are butt kicks. Jog in place with your heels close to your butt. Continue 30–60 seconds.
Butt Kicks
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Leg swings warm hip flexors and glutes. Swing one leg forward and backward with one hand on a wall or stable object. Reply with other leg.
Leg Swings
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Shoulder and upper back warming arm circles are fantastic. Make tiny circles with your arms out to the sides.
Arm Circles
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Arm straight up, feet shoulder-width apart. Hand behind head, elbow bent. To feel shoulder stretch, gently push your elbow back with your other hand. Switch arms.
Shoulder Stretch
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Side lunges warm inner and outer thighs. Take a broad step to the right with your feet shoulder-width apart, bending your right knee and straightening your left.
Side Lunges
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Knee hugs warm the glutes and lower back. One knee to your chest, feet hip-width apart. Hold your knee against your chest for a few seconds before releasing.
Knee Hugs
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Walk toe touches warm up the hamstrings and enhance flexibility. Move forward with your right foot and reach for your toes with your left.
Walking Toe Touches
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Hip flexors and glutes benefit from the Spiderman stretch. Push up and bring your right foot outside your right hand. Straighten your left leg and lower your hips, stretching your right hip.