It’s important to understand the science behind warming up and cooling down in order to appreciate it completely. Picture your body as a car which is starting from rest. Now you cannot start a car in fourth gear no matter how quickly you press the accelerator paddle. Things will only get rolling by gradually shifting from the first to the fourth gear. Likewise, things will only stop by rolling from the fourth to the first gear.

Your body works similarly. Warming up is essentially the “First gear” which provide muscles sufficient time to adjust to the new demand which the activity places on them. Without providing this “sufficient time”, muscle and joint discomfort can occur while your body is engaged in the “Fourth gear” during the main workout. Stretching can also be included during warming up since it enhances better flexibility, improves posture and reduces risk of injury during your workout.

Similarly, your body needs time to decrease your heart rate after you’ve just completed the high intensity part of your workout. Cooling down is easily accomplished by simply moving at slower pace for several minutes after your main workout. Stretching should also be included for relaxing your body after an aerobic activity while your muscles are still warm and pliable. It offers additional advantages of releasing muscle tension, enhancing mental relaxation and lowering the risk of muscle soreness.

There are several ways for warming up your body before the main workout. Perhaps the simplest is to start doing parts of your regular workout but at a lower intensity. For example, if you run during your workout then walk to warm up. Likewise if you engage in heavy muscle building then warm up by decreasing the weights to less than half of your main workout. Always do stretching exercises for the muscles involved in the activity as well as for those in mid trunk and lower back area.

When it comes to the cooling down phase, then you can engage in some muscular endurance exercises such as curl ups or crunches. Cooling down your body is equally important as warming up and hence must not be overlooked. Simply walking back to your home after your workout, can also serve as a sufficient cooling down activity in case you’re not engaged in some heavy workout.

An important thing to remember is to never cut corners during the warm up and cool-down phase. Don’t look upon it as an unnecessary activity which can be conveniently avoided. Rather, make it the first and last thing that you do in a gym. In case you’re constrained for time, then it would be a good idea to reduce the main body of the workout and allowing 5 to 10 minutes for the warm-up and cool-down portions.

In this article, we are going to look at some flexibility exercises for the upper body. The exercises outlined below should be done by holding for 20 seconds and when you feel tight, you can add another 10 seconds for better results.

The first in line will be for chest and shoulders. This is also called a Pectoralis and deltoid stretch. Stand straight with your feet shoulder width apart and knees slightly bent. Now place hands on upper buttocks and gently ease the shoulders backwards. Make sure you do this slowly and feel your “chest opening” while you’re doing it. Now hold this position.

Now let’s do something to exercise your upper back. Stand straight keeping your tummy tight. Place your feet shoulder width apart and knees slightly bent. Now bring your hands at shoulder height in front of your body and entangle your fingers with the palms away from the body. Maintain a straight back while gently pushing the palms outwards without locking the elbows. Now hold this position.

Here’s an exercise to keep your lower back in healthy condition. This exercise will help you immensely in strengthening your lower back so as to prevent the common problem of low back pain. It starts by standing with your feet placed shoulder width apart and your knees slightly bent. Now place your hands on your thighs and lower your upper body so that your entire back is almost parallel to the ground. Make sure your shoulders are slightly apart while you’re doing this. Now slowly pull your stomach in and curl upwards, just like a cat. Hold this position for some time and make sure your weight is balanced by placing your hands on your thighs. Make sure your chin is up and eyes are focused in front while you’re at it. Now slowly uncurl to the original position.

Now let’s go through a shoulder stretching exercise which can be easily done in 5 minutes while you’re at your workplace. Place the right arm across the body at shoulder height while keeping the shoulder relaxed. Now place the left hand or forearm on the right arm, slightly above the elbow and gently bring the right arm towards your body. Make sure your knees are slightly bent at all times with a straight back and a tight stomach. Maintain your head facing forward at all times.

An easy exercise for an overall stretch is also a quick way to become instantly active. To do this, simply stand straight and place your feet at shoulder width. Now bend your knees slightly and raise your arm overhead. Bring your hands together and slowly begin to stretch upwards.

Lastly, here’s a quick exercise to stretch your hips. Sit on a mat with your left leg straight in front of you. Now bend your right leg over your left leg so that your right foot is alongside your left knee. Now bring your left elbow across your body and touch it on the outside of your right thigh near the knee. Next, twist your body as you look over your right shoulder. In this position, your left elbow should be exerting pressure against your right thigh. Now repeat the same in other direction.

Doing the above exercises will definitely develop a healthy trunk. This will essentially enable your upper body to easily go through a variety of movements without experiencing any pain.

Today we live in a world where we are conditioned to use our lower body to a minimum. After all, we drive to our workplaces only to sit in front of a computer all day. Majority of people don’t even engage in any kind of exercise related to legs even after work hours.

Stretching in the upper legs area is sure to develop and maintain a healthy low back. It’s no wonder then that lack of lower body flexibility workout has resulted in making lower back pain the most common problem faced by majority of adult Americans.

In this article we are going to look at some of the basic flexibility workouts for your legs so as to fill them with sufficient flexibility. These exercises should only be done after warming up the body by engaging in pulse raising and stretching activities. Stretching should only be done after the muscles have warmed up sufficiently and only to the point of mild tension without being painful. You should breathe normally during stretching without engaging in any jerky or bouncy movements.

The exercises outlined below should be done by holding for 20 seconds and when you feel tight, you can add another 10 seconds for better results.

Let’s get the ball rolling with first stretching your calf (back of your lower leg). First, stand with feet comfortably apart, back straight and stomach tight. Now turn right or left, so that your line of vision is parallel to your computer screen. Make sure you don’t lift your feet while turning, so if you’re turning towards right then simply rotate your body on the rear of your right foot and the front of your left foot. Now lean forward by bending your right knee while maintaining a straight line from the head to the left heel, keeping the left heel on the floor. Place both hands on right thigh while keeping the right leg over the ankle. Now repeat the same by turning your body towards left and so on.

Next we look at an exercise for the back of your thigh, also called as hamstring stretch. Stand up straight with your right foot slightly behind your hips so that the line joining your two feet is perpendicular to your computer screen. Now slowly bend the rear (Right) leg as if you’re sitting backwards. Make sure your front (Left) leg is straight at all times with a minor bend at the knee. Now place both your hands on the right thigh and push your buttocks backwards until you sense a slight tension in the back of your thigh. Never place your hands on the front leg and keep your neck in line with your spine. Your feet should be correctly positioned for balance even if the line joining the tip of both foot thumbs is at a slight angle to your computer screen. You can make such an adjustment according to your comfort level. Now repeat the same by bringing your left foot slightly behind your hips and so on.

Lastly, let’s look at an exercise to strengthen your quadriceps, that is, the front of your thighs. Stand up straight with your feet together, stomach tight and a straight back. Now bend you left knee and with your left hand, lift the left foot towards your buttocks. You must keep your knees close together at all times even if you have to bend slightly on the supporting leg. You can use the wall or another object such as a table or chair, for balance. Tilt the pelvis forward while keeping your back straight and the support leg bent. Now repeat the same by bringing your right foot behind your hips and so on.

If pursued daily, the above exercises are sure to provide you with an adequate workout for a more flexible lower body.