Stretching on a cold morning

It is important to allow our muscles the time to get into a safe working condition to prepare for exercise. Static stretches are better to be performed after your workout. If done while your muscles are cold and tight, it can result in damage and pain, therefore dynamic stretches are the way to go.

Dynamic stretches emphasise your range of motion, promote blood circulation thus bringing warmth and mobility to the body. Repetitive and flowing movements that do not require any long pauses are the most useful for getting the blood flowing.  

Here are 5 great dynamic stretches that will safely prepare your body for a cold morning workout:

1. Foam rolling – the slow rolls help the body to carefully get accustomed to moving and helps to hydrate muscle tissues.
2. Arm circles – a quick way to increase circulation which is felt almost immediately.
3. Bottom kicks – it will get your heart pumping faster, engaging your mind due to the coordination needed to do it.
4. Walking lunges – this will promote hip flexibility, incorporating the core and challenging your balance.
5. Downward facing dog, to plank – series of movements including an inversion and bringing motion to hamstrings. The key is to focus of fluidity between the movements.