Don’t skip warmup and stretching

Warming up was never top of mind for me until a few years ago when I incorporated Kundalini yoga into my weekly routine. This practice always begins with cat-cow stretches and spinal twists to ensure the spine is warm and flexible.

While most people understand the importance of stretching after a workout—to lower the heart rate, release lactic acid from the muscles, and decompress the spine—many neglect a proper warm-up routine and often skip cooling down altogether.

Any trainer will emphasize the importance of dedicating at least 5 to 10 minutes to warm-up exercises and finishing with at least 5 minutes of static or dynamic stretching. This routine helps prevent injuries and allows the muscles to relax properly.

Warm ups and cool downs are an essential part of a fitness routine not be skept.

Warming up increases blood circulation, delivering more oxygen to the muscles, enhancing flexibility, and making workouts both safer and more effective. Cooling down, on the other hand, gradually lowers the heart rate and helps flush out built-up lactic acid, reducing the likelihood of cramps and muscle stiffness. Ideally, a combination of static and dynamic exercises totaling 15 minutes is recommended.

Effective warm-up exercises include static quad stretches, side-to-side squats (which also enhance hip flexibility), and a seated forward bend holding the feet with the opposite hand to stretch the quadriceps. Cat-cow stretches help prepare the spine, while dead bug exercises activate the core—a crucial muscle group for preventing lower back pain.

There are plenty of great warm-up and cool-down videos available online. One of my favorites is from Glo.

Lastly, don’t forget to stay hydrated! Adding electrolytes to your water, like those from Cure, can help replenish essential minerals—plus, it’s organic and tastes delicious.

Give it a try and let us know how you feel!