Warm-Up Stretches to Increase Flexibility

Before you try to increase your flexibility, determine why you want to do so. For example, if you are a runner who want to prevent injury, stretching before a run using traditional stretches will not reduce your risk for injury. In fact, you may decrease your speed if you stretch beforehand. The most effective warm-up to increase flexibility involves dynamic stretches, meaning performing a series of ballistic movements in a controlled fashion.

  1. Spider-Man

    • This dynamic stretch focuses on warming up and increasing flexibility in your hips. Go down on the ground and assume a push-up position. Taking a huge step, move your left foot as close to your left hand as you can, while keeping your body as straight as possible. When your foot is by your hand, push your groin toward the ground until you feel a stretch there, and hold two seconds. Walk your hands forward until you are back in the original push-up position. Repeat with the right foot and hand until you have covered a distance of at least 15 yards or eight steps each side.

    Frankenstein March

    • This dynamic stretch warms up and increases the flexibility in your hamstrings and calves. You can do it standing in one place or by walking forward. Kick your left leg up in front of you as high as you can, keeping it straight and your foot flexed, and try to touch your toes with your opposite arm's finger tips. Repeat with the right leg.

    Groin Stretch

    • This stretch warms up and increases the flexibility in your groin area. Stand with your feet apart as wide as you can in front of something steady, such as a sturdy chair or counter. Grab hold of the chair or counter and bend your left knee so your body lowers toward the ground. Lower yourself until you feel a stretch at the inside of your thigh, hold two seconds, and then stand back up. Repeat this action immediately with the right leg until you have completed 10 to 15 repetitions each side.

    The Inchworm

    • This dynamic stretch warms up and stretches your lower back, shoulders, hamstrings and calves. Stand straight and place your feet shoulder-width apart. Bend over until both hands are flat on the ground. Walk your hands forward until your body assumes a push-up position. Keeping your legs straight, walk your feet toward your hands, then walk your hands forward again. Your hands and feet should never leave the ground when performing this stretch. Repeat five or six times.