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For the moment · Premium routine

Pre-Workout Warm-Up

  • 5 minutes
  • 8 stretches
  • Standing
  • Uses a wall

Dynamic moves to get you ready to move before a run, a game or the gym. Big arm circles and swings for the upper body, then hip circles, leg swings and knee circles. Keep a wall nearby for the leg swings.

When to do it: Before a run, a workout or sport.

Premium routine. Unlock Pre-Workout Warm-Up and all 12 routines in the app. New subscribers get a 7-day free trial on the yearly plan.

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Illustration of the big arm circles stretch from the Pre-Workout Warm-Up routine
Big Arm Circles, one of the 8 stretches in Pre-Workout Warm-Up

The 8 stretches, in order

Times are at the app’s default pace, with five seconds to get ready before each stretch and three to switch sides. Tap a stretch for how to do it; in the app you follow along with a timer and voice guidance.

  1. Big Arm Circles

    30 s

    Warms up the shoulders and upper back.

  2. Arm Swings

    30 s

    Opens the chest and wakes up the arms and shoulders.

  3. Hip Circles

    30 s

    Loosens the hips and lower back.

  4. Forward Leg Swings

    20 s each side

    Warms up the hips and the back of the legs.

  5. Side Leg Swings

    20 s each side

    Opens the hips sideways for a wider range of motion.

  6. Crossover Toe Touches

    30 s

    Links the upper and lower body with a gentle twist.

  7. Knee Circles

    20 s

    Gently mobilises the knees and ankles.

  8. Ankle Circles

    15 s each side

    Loosens the ankles before walking, running or sport.

Stretch gently and stop if anything hurts. Stretch Minute is not medical advice. If you are injured, pregnant or have a medical condition, check with a doctor first.

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