Arm warm up exercises | Warm up Exercises

The following are examples of general stretching and flexibility exercises. Each exercise comprises of a photograph and details of how to perform the exercise. The following Arm warm up exercises | Warm up Exercises information.


Shoulder Circles

  • Shoulder CirclesStand tall with good posture.
  • Smoothly raise your right shoulder toward your right ear, move it backward, downward, and then back up.
  • Eight times through this shoulder circle exercise, switch to the opposite shoulder.
  • Breathe easily throughout.

Arm Circles

  • Arm CirclesStand tall with good posture.
  • Lift one arm forward then take it backwards in continuous circling motion, keeping your spine long throughout.
  • Try to resist the urge to arch your spin as you move in a circle.
  • After eight times, switch to the other arm and repeat the exercise.
  • Breathe easily throughout .

Side Bends

  • Side BendsTake a straight stance, with your feet slightly wider than your shoulder-width apart, your knees slightly bent, and your hands resting on your hips.
  • To prevent leaning forward or backward, lift your trunk up and away from your hips and bend smoothly to one side, then the other.
  • Repeat the whole sequence sixteen times with a slow rhythm, breathing out as you bend to the side, and in as you return to the centre.

Trunk Twists

  • Trunk TwistsStand tall with good posture.
  • Turn smoothly and slowly to one side, then the other, keeping your spine long and your hips facing front.
  • Stand with your feet slightly wider than hip-width apart, your knees slightly bent, and your hands resting on your hips.
  • Perform the sequence 16 times while taking deep breaths each time.

Upper Back Stretch

  • Upper Back StretchMaintain a straight spine whether you stand or sit.
  • If standing, lean your pelvis under and slightly bend your knees.
  • Interlock your fingers and push your hands as far away from your chest as possible allowing your upper back to relax, whilst at the same time looking down.
  • The area between your shoulder blades will feel stretched.
  • Hold the stretch for 20 seconds, breathing easily throughout.

Chest Stretch

  • Chest StretchWhile standing, tilt your pelvis under and slightly bend your knees.
  • Place your hands loosely clasped, on the small of your back and keep your spine long and shoulders back and away from your ears.
  • Ease your elbows as far as they will go toward each other without arching your back. I can feel my front chest stretching.
  • Hold the stretch for 20 seconds. breathing easily throughout.

Standing Side Bend

  • Standing Side BendMake sure that you have a good stable base by placing your feet approximately a metre apart, toes facing forward.
  • Bend your knees slightly and keep your hips facing forward, too.
  • Hold the stretch for 20 seconds, breathing easily throughout.
  • Repeat on the other side.

Sideways Neck Stretch

  • Sideways Neck StretchStand or sit tall with good posture keeping your spine and neck long and your shoulders down away from your ears.
  • Keeping your neck long, tilt your head to the side.
  • Hold the stretch for 20 seconds, breathing easily throughout.
  • Repeat on the other side

Front of Shoulder Stretch

  • Front of Shoulder StretchSit on a stool or stand tall with good posture, bend your knees slightly and tilt your pelvis under.
  • Place your hands behind you, interlock your fingers and then straighten your arms and try and lift them upwards and backwards as far as possible.
  • Keep your spine long throughout and make sure that your shoulders are back and down away from your ears.
  • You will feel the stretch in the front of the chest.


Shoulder and Side Stretch

  • Shoulder and Side StretchSit on a stool or stand tall with good posture bend your knees slightly and tilt your pelvis under.
  • Place both hands above your head and then place your right hand behind your head easing the left arm closer towards your head – taking the elbow behind the head if possible.
  • Keep your spine long and your shoulders down away from your ears throughout the exercise.
  • You will feel the stretch along the side of the trunk and shoulder.
  • Hold the stretch for 20 seconds. breathing easily throughout.
  • Repeat on the opposite side

Half Squat

  • Half SquatStand tall with good posture holding your hands out in front of you for balance. 
  • Now bend at the knees until your thighs are parallel with the floor.
  • Keep your back long throughout the movement, and look straight ahead.
  • Make sure that your knees always point in the same direction as your toes.
  • Once at your lowest point, fully straighten your legs to return to your starting position.
  • Repeat the exercise sixteen times with a smooth, controlled rhythm.
  • Breath in as you descend, and out as you rise.

Standing

  • Stand tall with one leg in front of the other, hands flat and at shoulder height against a wall or suitable immovable object.
  • Ease your back leg further away from the wall, keeping it straight and press the heel firmly into the floor.
  • Keep your hips facing the wall.
  • You will feel the stretch in the calf of the rear leg.
  • Hold the stretch for 20 seconds, breathing easily throughout.
  • Repeat on the other side.

Calf Stretch

  • Calf StretchPosition yourself as for the standing calf stretch exercise.
  • This time, however, flex the knee of the rear leg, whilst still keeping the heel pressed firmly on to the floor.
  • The sensation of stretch should now be experienced lower down in the calf.
  • Hold the stretch for 20 seconds, breathing easily throughout.
  • Repeat on the other side.

Standing Hip and Thigh Stretch

  • Standing Hip and Thigh StretchStand tall with good posture in front of a firm chair or stool.
    Raise one foot up on to the chair back easing your body towards this foot so that chest and thigh come closer together.
  • Rest your hands loosely on the raised knee and keep your spine and back leg straight and your shoulders down away from your ears.
  • Ease as far forward as possible and hold your position.
  • You will feel the stretch along the front of the thigh of the extended leg, and along the back of the thigh of the raised leg.
  • Hold the stretch for 20 seconds, breathing easily throughout.
  • Repeat on the other side.

Seated Groin Stretch

  • Seated Groin StretchSit tall with good posture .
  • Ease your legs up towards your body and place the soles feet of your together, allowing your knees to ease out down towards the floor.
  • Make sure that your back stays long and that your shoulders are down away from your ears.
  • Rest your hands on your lower legs or ankles, or keep them by your sides for support.
  • You will feel the stretch along the inside of your thighs and groin.
  • If you wish to stretch the hamstrings and hip extensors at the same time, from the position above ease forward by hinging at the hip, still keeping the spine long.
  • Hold the stretch for 20 seconds breathing easily throughout.

 Kneeling Hip Flexor Stretch 

 Kneeling Hip Flexor Stretch Kneel on a mat or towel with one leg flexed in front of you as illustrated your weight should be evenly distributed so that your position is stable , although you can use your hands at either side of your body for extra support .

Note that the knee at the front leg is positioned directly over the front foot . . From this position and keeping your spine long and shoulders down , push your hips forward . You may find that you have to take your rear knee further back before you can feel the stretch along the front of this thigh . Hold the stretch for 20 seconds , breathing easily throughout . Repeat on the other leg .


Lying Hip Abductor Stretch

7 Dynamic and Statics Exercises to Improve Hip Mobility - Wysefit BlogLie flat on the floor with both legs flexed at the knee . • Now cross your legs and use the weight of the top leg to bring the lower leg down towards the floor .
Keep your back , shoulders and the foot of the lower leg in contact with the floor • You will feel the stretch along the outside of the hip and thigh . Hold the stretch for 20 seconds , breathing easily throughout . Repeat with the other leg .


Front of Trunk Stretch

Front of Trunk StretchLie down on the floor , fully outstretched . Slide your arms to the sides of your body for support , and ease your chest off the floor , keeping your spine long and your hips firmly pressed into the ground . You will feel the stretch in the front of the trunk Hold the stretch for 20 seconds , breathing easily throughout . ●

 Seated Trunk Twist Sit tall with good posture , legs stretched out in front of you , spine long , shoulders down away from your ears . • Place your right leg over your left leg as illustrated and rotate your trunk , using your left arm against your right knee to help ease you further round . • Use your right arm on the floor for support . You will feel the stretch along the length
of the spine as well as in the muscles . around the right hip . Hold the stretch for 20 seconds . breathing easily throughout . • Repeat on the opposite side .


Seated Groin and Hamstring Stretch

Seated Groin and Hamstring Stretch Sit tall with both legs fully outstretched • Flex your right knee so that the right foot rests comfortably along your left inner thigh , with the right knee as close as possible to the floor . Keeping your spine long and your shoulders down away from your ears , hinge forward from the hips to reach towards your flexed left foot . . Go as far forward as possible , and then relax your spine to reach even further forward , holding this stretch position . . You will feel the stretch along the back of the outstretched leg , and along the inside and rea of the flexed leg . . Hold the stretch for 20 seconds reathing easily throughout . • Repeat with the other leg .


Lying Quadriceps Stretch

Lying Quadriceps StretchLie face down on the floor , resting your forehead on your right hand .
• Press your hips firmly into the floor and bring your left foot up towards your buttocks , easing it closer to them with your right hand . . You will feel the stretch along the front of the thigh . Hold the stretch for 20 seconds , breathing easily throughout . . Repeat on the other side .


Lying Hamstring Stretch

Lying Hamstring StretchLie flat on the floor with your knees flexed to approximately ninety degrees . . Raise your left leg , grasping it loosely behind the thigh with both hands . Now ease this leg as close to your chest as possible . . You will feel the stretch along the back of the flexed thigh . Hold the stretch for 20 seconds , breathing easily throughout . Repeat with the other leg .


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