Muscle Wakening Exercises

When you wake up in the morning, your muscles, joints and connective tissues, such as tendons and ligaments, may be stiff and tight. If you’ve been sitting all day in an office and then head to the gym for a workout, you may experience tightness in your neck, shoulders and lower back. Muscle wakening exercises can help to stimulate your neuromuscular system, jump start your metabolism and prepare your body for physical activity.

  1. Dynamic Stretches

    • Used by athletes to warm up for competition, awaken your muscle with dynamic stretches that require you to move a combination of muscles and joints through a comfortable range of motion. For example, begin the inchworm by standing with your feet hip-width apart and arms at your sides. Extend your arms overhead and place your palms together, directing your gaze to the ceiling. Exhale, reach forward and bend at the waist and knees to place your hands on the floor in front of you. Walk your hands forward, lowering your body into a plank position. Hold for a count of one, then lower your hips to the ground. Inhale and extend your arms to raise your head and upper body to the ceiling while simultaneously arching your lower back. As you exhale, contract your abs and raise your hips back into the plank. Hold for count, then slowly walk your hands back and return to starting position. Repeat the exercise over the course of one minute.

    Lunges and Squats

    • By incorporating stretching movements into traditional exercises such as lunges or squats, you can stimulate the blood flow in your muscles as well as strengthen them. For example, add a forward bend to a side lunge. Begin by standing with your feet together and hands placed behind your ears, elbows flared. Bend your right knee until your thigh is parallel to the ground while sliding your left leg to the side and into the lunge position. Hinge at your hips to lean forward, drawing your upper body parallel to the ground. Maintain a straight back during the forward bend. Slowly return to starting position. Repeat the exercise, alternating lunges, for one minute.

    Walking or Jogging in Place

    • Walking or jogging in place for a few minutes will draw fresh oxygen into your brain and body. Light cardiovascular exercise will also open up your chest and tone your abs, legs and arms. For example, start by standing with your feet hip-width apart and arms by your sides. Launch into a brisk march, lifting your knees as high as possible and pumping your arms. Continue marching for three minutes. Gradually build up to 90 seconds of walking and 90 seconds of jogging and then attempt three minutes of jogging. To add variation, try jumping jacks, high-knee skipping, one-legged hops or rope jumping.

    Hand-to-Knee Reaction Drills

    • Exercises that stimulate your nervous system and brain, such as hand-to-knee reaction drills, will help to awaken your muscles. Track and field athletes use these drills to prepare for explosive movements -- bursting out of blocks or leaping over hurdles. For example, begin by assuming a modified forward lunge with your right leg as the lead and feet a little wider than shoulder-width apart. Extend your right arm in front of you at shoulder height and then move it slightly to the left so it aligns with your trail leg. Turn your right palm down. Thrust the knee of your left leg toward your right hand, driving your hips forward and up, and then return to starting position. Perform three to six reps. Reverse leg positions and repeat the exercise on the other side.