10 muscle stretching to start your training routines

We present to you 10 muscle stretches you shouldn't forget before starting your exercise routineThis will help you warm up your muscles before you start exercising. At the end of this article, you will find an infographic with all the steps explained in detail to help you.

1. Extend both arms forward and move your wrists in a circular motion, first inward and then outward.
2. Stretch both arms straight out to your sides and make small circular movements with each one at the same time, first forward and then backward.
3. Stretch your arm and shoulder at the same time behind your head, until your elbow is level with your ear, and the palm of your hand is towards your shoulder blade.
4. Raise your arm fully extended and turn your entire torso to the opposite side.
5. With your body straight, place your hands on your hips and turn your entire torso, including your neck and head, to one side and then to the other.
6. Place both hands on the lumbar area of ​​your back, and move your entire torso backwards.
7. Place both hands on a wall or vertical surface and stretch one leg back while bending the other leg in front of you, always keeping your back very straight. Apply light pressure to the surface with the palms of your hands.
8. Place both hands on your hips and bend your body to that side, while your other leg is stretched, exercising the inner part of your thighs. Your knee should not pass the level of the tip of your foot.
9. Take the tip of your foot with one hand and bring your heel towards your buttocks as far as you can. Keep your torso straight to maintain balance. You can help yourself by placing your opposite hand on a surface in front of you.
10. Maintain your body balance by placing all your weight on the balls of both feet and lift your weight, separating your heels from the floor.

Additional Tips

• Perform these stretches first with one leg or arm and then the other, depending on the stretch.
• Remember to breathe deeply during pre-routine stretching.
• Do 10 to 15 repetitions of each movement.
• Do the stretches gently, without sudden movements.
• Remember to stay well hydrated and wear comfortable clothing that does not cut off your circulation.

We leave you this infographic to help you and guide you through the steps to follow.