Dynamic Warm-Up (Pre-Workout)
| Exercise | Reps/Duration | Target |
|---|
| Leg Swings (front/back) | 10 per leg | Hamstrings, hip flexors |
| Leg Swings (side/side) | 10 per leg | Hip adductors/abductors |
| Arm Circles | 10 forward, 10 backward | Shoulders, rotator cuff |
| Torso Twists | 10 per side | Spine, obliques |
| Walking Lunges | 10 per leg | Hips, quads, glutes |
Static Stretches (Post-Workout)
| Stretch | Hold | Target |
|---|
| Hamstring Stretch (seated reach) | 30 sec | Hamstrings, lower back |
| Quad Stretch (standing) | 30 sec per leg | Quadriceps |
| Figure-4 (lying) | 30 sec per side | Glutes, piriformis |
| Child's Pose | 30-60 sec | Back, shoulders, hips |
| Chest/Doorway Stretch | 30 sec | Chest, anterior deltoids |
Stretching Rules
| Rule | Why |
|---|
| Dynamic BEFORE, static AFTER | Static stretching before exercise reduces power output by up to 5% |
| Never stretch to pain | Mild tension is good; sharp pain means stop immediately |
| Breathe through stretches | Exhale deepens the stretch — holding breath tenses muscles |
| Consistency > intensity | 10 min daily beats 1 hour weekly for flexibility gains |
Desk Worker Stretches
| Area | Quick Fix |
|---|
| Neck | Ear to shoulder — 15 sec each side, every hour |
| Wrists | Prayer stretch — palms together, lower wrists, hold 15 sec |
| Hips | Standing figure-4 against desk — 30 sec per side |
Pro Tip: Never do static stretches on cold muscles — always warm up first with 5 minutes of light movement. Static stretching a cold muscle is like stretching a frozen rubber band: it can snap.