# Pre-Workout Warm-Up: 5-minute stretching routine

Source: https://stretchminute.com/routines/warm-up

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.

- Length: about 5 minutes at the default pace (8 stretches)
- Category: For the moment
- In the app: Premium (7-day free trial on the yearly plan for new subscribers)
- When to do it: Before a run, a workout or sport.

## Stretches, in order

1. **[Big Arm Circles](https://stretchminute.com/stretches/big-arm-circles)** (30 s): Warms up the shoulders and upper back.
2. **[Arm Swings](https://stretchminute.com/stretches/arm-swings)** (30 s): Opens the chest and wakes up the arms and shoulders.
3. **[Hip Circles](https://stretchminute.com/stretches/hip-circles)** (30 s): Loosens the hips and lower back.
4. **[Forward Leg Swings](https://stretchminute.com/stretches/forward-leg-swings)** (20 s each side): Warms up the hips and the back of the legs.
5. **[Side Leg Swings](https://stretchminute.com/stretches/side-leg-swings)** (20 s each side): Opens the hips sideways for a wider range of motion.
6. **[Crossover Toe Touches](https://stretchminute.com/stretches/crossover-toe-touches)** (30 s): Links the upper and lower body with a gentle twist.
7. **[Knee Circles](https://stretchminute.com/stretches/knee-circles)** (20 s): Gently mobilises the knees and ankles.
8. **[Ankle Circles](https://stretchminute.com/stretches/ankle-circles)** (15 s each side): Loosens the ankles before walking, running or sport.

Times assume 5 seconds to get ready before each stretch and 3 seconds to switch sides.

Stretch gently and stop if anything hurts. Stretch Minute is not medical advice.

Get Stretch Minute: [App Store](https://apps.apple.com/app/id6504671159) · [Google Play](https://play.google.com/store/apps/details?id=com.indimakes.stretchingexercises)