10 estiramientos musculares para iniciar tus rutinas de entrenamiento


10 muscle stretches to start your training routines

We present 10 muscle stretches that you should not forget before starting your exercise routine. This will help you warm up your muscles before hitting them. At the end of this article, you have an infographic with all the steps well explained to help you.

  1. Extend both arms forward and move your wrists in a circular motion, first inwards and then outwards.
  2. Stretch both arms straight out to your sides and make small circular movements with each at the same time, first forward and then in reverse.
  3. Stretch your arm and shoulder at the same time behind your head, until bringing your elbow to the level of your ear, and the palm of your hand towards your shoulder blade.
  4. Raise the arm well stretched out and turn the entire torso to the opposite side.
  5. Keep your body straight, place your hands on your hips and rotate your entire torso including neck and head to one side and then to the other.
  6. Place both hands on your lower back, and bring your entire torso back.
  7. Place both hands on a wall or vertical surface and stretch one leg behind you while leaning the other leg in front of you, always keeping your back very straight. Put light pressure on 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 straightened, exercising your inner thighs. Your knee should not go above the level of the ball of your foot.
  9. Grab the ball of your foot with one hand and bring the heel towards your buttocks as far as you can. Keep your torso straight while maintaining balance. You can help by resting the opposite hand on a surface in front of you.
  10. Keep your body balanced by placing all your weight on the balls of both feet and lift your weight, keeping your heels off the ground.

Additional Tips

  • Perform these stretches first with one leg or arm and then with the other, depending on the stretch.
  • Remember to breathe deeply during the pre-workout stretch.
  • Do 10 to 15 repetitions of each move.
  • Do the stretches gently, without sudden movements.
  • Remember to hydrate well and wear comfortable clothes that do not cut off your circulation.

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

10 estiramientos rutina de entrenamiento