You see it all the time whether it’s in the gym or outside during an activity. You see someone go straight into the workout or run without giving their body a chance to prepare for the physical activity ahead.

A proper warm up which should last you around 10 to 15 minutes and should consist of stretching and cardiovascular exercise. When you don’t stretch or perform a light cardiovascular exercise you can be really putting yourself into a disadvantage when taking on your workout.

In regards to stretching it is extremely important to loosen those muscle fibers up and stimulate the Golgi tendon to help relax and loosen the muscles. This will help with elongation and lengthening of the muscles. When stretching properly it helps increase your range of motion and movements.

Your workout will be more efficient, and help stimulate your entire kinetic chain to make sure you’re performing at your best.
When your performing at your best and the kinetic chain is functioning properly this will help promote reduced effect on injuries and increased muscle gain.

Some of the benefits of stretching and performing a light cardiovascular exercise are increased heart rate, increased tissue temperature and the psychological readiness to begin an intense workout or activity.

These benefits represent a lot of good change’s and effects in the body. It increases blood flow to the active muscle tissue, rate of muscle contraction, metabolic rate and the system’s capacity to perform work.

Now regarding your stretches or cardiovascular warm up:

* You can do stretches that specifically target your workout or do stretches that are random to your workout.

Warm up:(Perform each self-myofascial stretch and static stretch, then do a 5-20 minute cardiovascular exercise to get ready for the workout)

Self myofascial roll:

**calves, hamstrings, quads, hip flexors, biceps, triceps, lower back, upper back, glutes

**When performing this stretch make sure to find the tension or knot in the muscle and hold for 30 seconds. This will help loosen up those muscle fibers that are tangled up and straighten them out into normal alignment. This will also target the fascial system to help restore the mechanisms of the soft tissue and release the restriction the tissue is holding on the muscle.

Calves:

Roll the foam roll under your calf and try to find the tension points in your muscle. When you find the tension points hold for 30 seconds or until tension is gone.

Hamstrings:

Roll the foam roll under your hamstrings and try to find the tension points in your muscle. When you find the tension points hold for 30 seconds or until tension

Quadriceps:

From top position roll the foam roll under you quadriceps. When you find the tension points hold for 30 seconds or until tension is gone.

Biceps:

Lie on top of foam roll and put it under your bicep. Roll it under your bicep region. Find the point of tension and hold for 30 seconds or until tension is released.

Hip flexors:

Lie on foam roll with legs crossed Roll the foam roll under your hip flexors and try to find the tension points in your muscle. When you find the tension points hold for 30 seconds or until tension is gone.

Triceps:

Lie overhead of the foam roll. Lay arm overtop of the roll and place it under your triceps region. Find the point of tension and hold for 30 seconds.

Glutes:

Sit on top and roll over your glutes until you feel tension points. Hold pressure on glutes for 30 seconds or until tension is gone.

Hip flexors:

Lie on foam roll with legs crossed Roll the foam roll under your hip flexors and try to find the tension points in your muscle. When you find the tension points hold for 30 seconds or until tension is gone.

Triceps:

Lie overhead of the foam roll. Lay arm overtop of the roll and place it under your triceps region. Find the point of tension and hold for 30 seconds.

IT band:

Roll foam over side of leg from the knee all the way to hip. Make sure to find tension points and hold.

Static stretching:

Hamstrings, calves, lats, hip flexors, groin, quad, shoulders, triceps, trapezius

**When performing this stretch make sure to hold the stretch for 20 seconds and take that muscle to the point of tension.

When holding the stretch of a muscle for a period of time at point of tension, the Golgi tendon organ is stimulated and produces a inhibitory effect on the muscle spindle.

This allows your muscle to relax at a better state and provides better elongation of the muscle.

Calves:

Get on all fours and wrap one of your legs on top of the other leg. Then lift the heel of the ground positioned leg to stretch your calf. Hold the stretch for 20-30 seconds.

Calves:

Stand facing a wall. Extend one leg back and keep the knee and foot straight with the heel on back floor. Bend arms and lean forward against wall. Keep the glutes and quads tight.

Hamstrings:(toe touches)

Stand straight up then bend down and touch your toes. Make sure to keep legs completely straight. Hold for 20 to 30 seconds.

Hamstrings, Quadriceps, Groin:

Spread legs shoulder width apart, then bend down try to touch your ankle with both hands. Hold the stretch for 20-30 seconds.

Hamstrings, quads, groin:

Sit down with legs straight out in front of you. Bend over and touch your toes. Hold the stretch for 20 to 30 seconds.

Hamstrings, quads, groin:

Sit down with legs straight ahead of you. Spread your legs apart shoulder width, touch one of your toes with both arms. Hold stretch for 20 to 30 seconds. Alternate legs and hold.

Arm circles:

Rotate your arms in little circles and widen them to increase the size of the circle.

Trapezius(traps):

Stand straight up and lower your shoulder slightly then the other one. Extend your arm out to your side with your palm facing away from you. Tilt your neck the opposite way of your extended arm and hold for

Cardiovascular: 5-10 minutes on treadmill/bike/jump rope/step ups
• Any type of cardiovascular movement to increase heart rate will work perfect! You decide what’s your favorite.

Post workout stretch

*Repeat static stretch exercises