Workouts are excellent ways to stay in shape, shed pounds, and improve flexibility and stamina. However, participating in an exercise routine without stretching can lead to injuries. Stretching is the best way to prepare your body for movement by promoting circulation and warming up muscles. Before you hit the gym, consult the following guide to learn about the best pre-workout stretches.

A Guide to Pre-Workout Stretches

1. Child's Pose

The child's pose is a stretch designed to release tension in the back and shoulders. Begin by kneeling on the ground. Be sure to keep your knees spread at hip distance with feet together. Next, bend at the waist to lay your torso over your thighs and stretch your arms straight ahead. You should be low enough to rest your forehead on the floor. The goal is to lengthen the neck and spine.

2. Bird-Dog Crunch

Another floor-based pre-workout stretch is the bird-dog crunch. The movement uses your arms and legs to stabilize your core, which is essential for any exercise routine. Similar to the child's pose, you'll begin this stretch on your hands and knees. Keep your back parallel to the ground and your hands under your shoulders and knees under your hips. Simultaneously extend your left arm and right leg while keeping your back straight. Every time you bring your knee and elbow to the center of your body, squeeze your abs to engage your core. Complete the movement three times, then reverse sides. 

3. Jumping Jacks

Pre-workout stretches like jumping jacks are great for warming up large muscle groups in your legs, hips, and arms. Jumping jacks also get your heart pumping in preparation for a cardio-based routine because they're dynamic. To start, stand straight with your feet together and arms at your sides. Jump and extend your legs until they are shoulder-width apart. At the same time, stretch both arms over your head. Jump again to bring your arms and legs back to their starting position. Continue the jumping jacks for about 30 seconds to increase your heart rate and get ready for the rest of your workout.

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