What are basic stretching and warm

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Dynamic Warm-Up Exercises

Designed specifically for soccer athletes, warm-up with these exercises from WakeMed’s SportFit Soccer Program. Be sure to use proper technique, posture and knee control. Don't bounce or jerk when you stretch. Gently stretch to a point of tenstion, not pain. Hold stretches for 30 seconds, and repeat three to five times.

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Slowly jog across the width of the field (touchline to touchline) using proper running technique, posture, and knee control. Repeat for two widths of the field.

Slowly jog backward across the width of the field (touchline to touchline) using proper running technique, posture, and knee control. Repeat for two widths of the field.

Slowly side-step across the width of the field using proper technique, posture, and knee control. Repeat for half the width of the field leading with the right leg, then half the width leading with the left.

Slowly jog across the width of the field while bringing your knees upward toward your chest as you jog. Be sure to use proper technique, posture, and knee control.

Slowly jog across the width of the field (touchline to touchline) while raising your heels off of the ground. Be sure to use proper technique, posture, and knee control.

Slowly jog sideways across the width of the field while crossing your feet step-over-step. Be sure to use proper technique, posture, and knee control.

Stretching Exercises

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Slowly rotate your head in a circular motion. After 10 repetitions, repeat in the opposite direction.

Stand and reach back with your right arm and grab your right ankle. Bring your heel toward your gluteal muscle while maintaining an upright stand. Hold and repeat on opposite leg.

Start in a sitting position, with legs spread. Slowly lower yourself to the center with a straight back. Hold. Now reach toward your right leg with both hands and hold. Repeat on the opposite side.

Start in a sitting position. Cross your bent leg over your other straight leg. Take the opposite arm of your crossed leg and fix your knee with your elbow. Turn your trunk away from your knee toward the opposite shoulder while pushing your knee with the elbow. Hold and repeat on the opposite side.

Start in a step position, your back leg straight and your arms propped on your thigh. Push the heel of your back leg toward the floor until you feel a stretch in your calf. The wider you step the more you stretch. Hold and repeat with opposite leg.

Lunge forward leading with your right leg. Drop your left leg to the ground. Place your hands on your right thigh and lean forward with your hips. Hold and then repeat with opposite leg.

Your legs should be bent and spread apart, so the bottoms of your feet are touching each other. Push your knees down with your arms until you feel a stretch in your inner thigh. Hold.

Also known as a “hurdler-stretch,” start in a seated position with one leg straight in front and the other bent towards the inside. Bend forward from the waste to touch your toes with your fingers. Keep your back straight and your head and neck in good position. Hold for 30 seconds and repeat by switching legs.

Start in a seated position with one leg straight in front of you and the other bent toward the inside leg. Bend forward from the waste to touch your toes with your fingers. Keep your back straight and your head and neck in good position. Hold for 30 seconds and repeat by switching legs.

On your back, bend your knees and cross one leg over the other so you ankle balances on the opposite knee. Place your hands behind your bent leg and push it toward your chest. Flex at the hip to provide a good stretch. Hold for 30 seconds and repeat by switching legs.

Pre-run stretching helps you avoid injury, allows you to run more efficiently and lets you perform better overall. To get the most out of your pre-run stretch, however, you need to be doing it correctly. A thorough stretch regime includes dynamic stretches and warms up key areas such your quads, hip flexors, gluteals and hamstrings, as well as your back and calf muscles. Aim to do 8 to 10 minutes of primarily dynamic stretching before a run and warm down with static stretches afterwards.

Here are the 10 stretches to do before your run.

It is advised that you consult a health professional on the correct form to complete these exercises before using them. Real Insurance encourages everyone to take care when exercising and to seek advice from those with the relevant qualifications.

1. The open lizard

The open lizard will target your hips and hip flexors. These areas take on a lot of impact during a run.

To do this stretch:

• Lunge by setting your right foot forward, keeping your left leg extended behind you while relaxing your toes. Your right knee should be bent at a 90-degree angle and your left leg should be touching the floor from knee to toe. Bring both hands to the left side of your right foot.
• Moving slowly and keeping your right foot in position, lower your right knee outwards until you are resting on the outside of your right foot. Keep your arms straight as you press your chest forward; this movement allows your hips to lower and stretch further.
• Look ahead and hold for 30 seconds before repeating for the other side.

2. The jumping jack

A popular warm-up exercise, the jumping jack stretches your calves, hip abductors, shoulder abductors and core.

• Stand straight, keep your feet together and your arms resting by your sides.
• Jump out, legs apart and arc your arms overhead as you jump in the air.
• Bring your hands together overhead to clap.
• Return to the original position as you land and repeat.

3. The standing quad stretch

The standing quad stretch is a static move that warms up your thighs.

• Hold on to a chair as you keep your back straight and shoulders back.
• Keep your left leg straight as you bend your right knee, bring your heel behind you and take hold of your foot or ankle.
• Pull your foot towards your tailbone while keeping your back as straight as possible. Hold for a few seconds or more.
• Relax to the original position before repeating with your left leg.

4. The hamstring stretch

Hamstring strains are one of the most common running injuries. Be sure to give this area some attention before your run.

• Start in a crouched position.
• Stretch your right leg in front of you, keeping your knee straight and your heel on the ground.
• Lean forward towards your right leg with your back straight, all the while keep your knee straight.
• Repeat for your left leg.

5. The walking lunge

The walking lunge warms up all the major muscle groups used during running, in addition to simulating the running position.

• Stand with your feet together and your hands on your hips. Take a long step forward with your right leg. Keeping your back straight, bend your right knee to 90 degrees and your left knee until it almost touches the ground. Your right foot should be flat on the ground directly below your right knee, while your left foot is bent at the toes.
• Hold for a few seconds before straightening your left leg until you feel the stretch in your right thigh.
• Return to the original position and repeat for your left leg. Do around ten lunges on each side for your warm-up.

6. The side stretch

The deceptively simple side stretch could have you avoiding the all-too-common, painful side stitches that strike during a run.

• Start in a standing position.
• Bring your arms over your head and bending at the waist, lean to the right and to the left. Keep your abdominal muscles tight throughout the move.
• Hold for one or two breaths on each side as you repeat.

7. The round-the-world lunge

The round-the-world lunge works and stretches all the key muscles in your legs.

• Start in a standing position. Keep your left leg still as you lunge backwards with your right foot and hold.
• Return to centre and then lunge forward with your right foot, allowing your right knee to come to a 90-degree angle and your left knee to move close to the ground.
• Lunge right and hold for a moment before returning to the original position.
• Bring your right leg behind the left and bend your knees as if curtseying.
• Repeat these steps five times before switching to the left leg.

8. The bridge

The bridge warms up your core, glutes, hamstrings and hips, making it a great warm-up or general strength-building exercise for runners.

• Lie flat on your back with your knees bent, arms out at around 45 degrees and palms flat facing down. Bring your belly button in as your lift your hips by pressing your feet into the ground.
• Contract your core, glutes and then hamstrings, then hold for three to five seconds.

9. The superman (or superwoman!)

The superman warms up your core, getting you ready for a big run. It’s also a great exercise to build strength in general and you can make it harder by raising all four limbs at the same time. You will want to have your exercise mat ready for this one.

• Lie face down on the floor with your arms and legs extended.
• Raise your head, left arm and right leg 10 to 15 centimetres off the floor and hold for a few seconds.
• Return to the original position and repeat with your right arm and left leg. Repeat for 5 to 10 reps for each side.

10. The dynamic pigeon pose

This kneeling stretch warms the hip flexors, which can be very tight for those who sit all day at work.

• Start in the lunge position with your right knee at 90 degrees and your left leg behind.
• Lower yourself so that your right thigh is on the ground, with your foot pointing in towards your left hip. Your left leg should be as straight as possible behind you so you feel the back of your thigh stretching.
• Raise your arms over your head and hold the position for a few seconds before releasing and returning to the starting position as you lower your arms.
• Repeat five times, then switch to your left leg.

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