Dynamic Stretches To Warm Up Your Whole Body | 5 Minutes
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- Опубліковано 20 бер 2021
- Try this quick and energizing full body dynamic stretching routine to warm up your body for activity, lower your risk of injury, and to help you feel great!
Here are all the movements:
1) Neck Rotations
2) Shoulder & Arm Rotations
3) Lateral Arm Swings Overhead
4) Alternate Front Raises
5) Arm Cross Hugs
6) Arm Cross Retractions High & Low
7) Arm and Trunk Side to Side Rotation
8) Twist & Opposite Reach
9) Various Punching
10) Side Reaches with Hip Push
11) Lateral Hip Shifts
12) Elbow to Knee Crossovers
13) Cross Crawls in Behind
14) Knees Forward and Back
15) Knee Circles
16) Knees Down and Out
17) Light Squats
18) Alternating Light Reverse Lunges
19) Ankle and Wrist Rotations
20) Jack Variations
Subscribe here: / @rejuvmedicalfitness
If you've been slacking on your fitness and aren't sure where to start then visit www.rejuvfitness.ca - I can help you get back on track with a safe, & fun exercise program, tailored to your injuries & skill level.
About Me:
My name is Taylor Romanchuk, registered kinesiologist. I specialize in helping people to rehab their injuries, so that they can get back to doing the things they love to do!
I have a bachelor's degree in Human Kinetics & over 7 years of experience in the field of health & fitness. I have worked alongside many other healthcare professionals including physiotherapists, chiropractors, massage therapists, & doctors and love to absorb as much information as I can!
Most people don't know that I have over 20 years of martial arts training under my belt (pun intended).
#Health #Exercise #Fitness #Dynamicstretching #Bodyweight #Warmup
Disclaimer: Taylor the Kinesiologist is not a doctor. Always consult your physician before starting any exercise program.
I was totally sceptical with this being in a backyard, but this is by far my favorite dynamic stretch warm up I've found on UA-cam!!! Thank you!!!
Hi Melanie. I am happy to hear that this routine was able to overcome your skepticism! I hope you are able to experience all the benefits of performing it regularly!
Seeing you and your dog are exercising has given me the motivation to get off the sofa and do the same
Glad to hear that the video inspired you to get up and moving Chris! Keep active & keep well!
Just tried this and I think this will be my go to warm up from now on. Loved how quick and effective it was❤
Thanks for following along! I would be honored to be a part of your daily warm up routine!
me too dude! 💪
This has really been helping with my shoulder health. Recovering from an injury takes time and effort. Thank you for the video.
Thanks Zack! Glad to hear your shoulder has been feeling better with these movements.
Recovering definitely take time and persistence, so keep it up and you will continue to see progress!
@RejuvMedicalFitness thankyou for the kind words 🙏
This feels like the 5min workout itself 🥵
It gets easier the more you practice it! 😁
Literally lol
i use this every single day in the morning before i exercise, the best warm up i’ve ever come across. thank you!
Thank for for the very kind words @totally_awkward_random0783, I am so happy to hear that this the best warm up you've found!
Your consistency is very commendable being able to keep up with this every morning!
This warmup is so great for a preworkout stretch! Even the music is very immersive 😊
Thanks for positive review of my routine! I hope it serves you well!
It's been 2 weeks do it every morning and dame this is really the good
I'm glad to hear that you found the routine to be something you could stay consistent with!
Keep up the great work!
EDIT: 200k! This is way more than I ever imagined it would reach! Thanks for tuning in everyone!
Wow! This video has blown up a lot more than I was expecting! Must be the cute dog at 3:36 & 5:23 😅
Let me know in the comments if you'd like to see more varied dynamic stretching videos, or anything else for that matter. I'm always open to your suggestions!
Excellent! Creative and comprehensive! Thank you
You are very welcome Patrick! I am happy to hear that you found it to be a thoroughly enjoyably routine!
I do this before every workout! Also love the music, great choice!
Glad to hear you enjoyed the routine and the music! These were actually my backup songs, but it seems like they turned out better than the original choice!
this just became my fav stretch w/o!
That's great! I'm honored to be your favorite warm up!
This video is very useful for me. Thank you😊. Now I will try to do these exercises daily.
Happy to hear that you found this video useful! Consistency is key, so daily would be amazing!
Best full body warmup I've tried. Thank you!
Thank you! So happy to hear that this was the best warm-up you've found so far. I hope it serves you well!
I feel like I worked out already 😂💪🏾🔥
Glad you found it to be a good challenge! It does get easier as you perform it more!
Hey Taylor, I have been using this warm-up routine 3 times per week for about a year now and love it. Thanks to you and that cute doggie.
I Workout alot and I needed something different. I am like what is this cheesy stretch routine. Well don't judge a book by its cover. I really enjoyed these stretches. My wife joined in. My go to stretches. Thank you.
Happy to hear that this is your cheesy go to stretching routine now! 😅
Just what I needed this morning before doing some housework :D Thanks!
You are welcome! It really is a nice thing to do before all forms of physical activity, whether it is weightlifting, gardening or doing housework!
Me and my boyfriend do it every time before we do HIIT or strength training. Perfect, thank you🙏
That's awesome to hear! Great to have a partner to do it alongside!
Way to focus when bombarded by puppy love. Also, I need to change my pre - workout warm up, and will give this a try. Thank you.
It is definitely an added layer of difficulty to exercise in the backyard when pets are around!
Hope this routine serves you well for your workouts!
This warmup is amazing! I was struggling to find a warmup without someone with their shirt off, just trying to flex on everyone and without doubt I can say that this is the best warmup on UA-cam! (In my opinion) Also I love your dog! Very cute!
Thank you for the kind praise! Definitely no shirtless vids on this channel, just cute animals!
@@RejuvMedicalFitness it means a lot that you replied to me! thank you for this!
SUCH a GUD warmup! This is my go to! Thankyou!!
Appreciate the positive review of my warm-up routine Dotty. Happy to hear that it has been helpful for you!
FINALLY A GOOD & FUN STRETCH VIDEO! Thanks ❤
Happy to hear you had fun with the stretching!
Nice loved it you should put a beeper at the end of all the stretches ✌️✌️👍👍
Thanks for the suggestion! Definitely a good idea for the next video!
Great warmup I slowed the video to half speed but kept a quick pace it give a little more time to focus on the exercises it worked great
Ps thank you so much for sharing
That's a great idea for when you are first getting used to the movements. Very happy to hear that it was helpful for you!
The best streching so far.
I heard my bines cracking. Hehe
Thanks! That can be a good thing! (sometimes...)
i appreciate some intro sometimes, but for this kind of content something straight to the point is just what i need. Thank you 😄
You are very welcome! I like getting straight into the action with things!
Shhheeesh that's was a good morning warm-up , i will make it in my routine
That's great to hear that you will integrate this into your morning routine!
Love your stretching , it's dynamic and short and leaves anenergised feel
Thanks! Happy to hear that my routine was able to energize you!
Thank you brother
You are most welcome. Happy to help!
Man, that felt good!
Glad to hear that it was a feel good type of routine for you!
Great routine. Will definitely use this dynamic stretch. Thank you.
Thanks David. I hope the routine serves you well!
Thank you so much for this! This is perfect for me and I had so much fun doing it!
You are very welcome Alondra! Glad to hear that you found this routine to be helpful and (most importantly) enjoyable!
Exactly what i was looking for, thank you!
I'm glad that you were able to find exactly what you needed!
Great warmup!
Thank you! Glad to see fellow fitness enthusiasts using it!
Thanks so much for this great warm-up routine. I have been using it every second day for weeks now, excellent range! Keep up the good work!
Appreciate the positive review for this routine! Keep up the great work yourself!
This is perfect before tennis and love the puppy!
She is very lovable for sure!
Happy to hear that you found this routine to be helpful for your pre-tennis warm up!
Loved this video, very through yet fast and also fun. Appreciate it!
I appreciate the positive review for my routine! 😃
This was great. Thankyou
Glad you enjoyed it Abigail!
Wow this is one of the best warm up ever
Thanks Novàk! I have been doing warm ups like this since I was 5 years old, so they are quite tried and tested!
very good head-to-toe warmup.
thumbs up!!
Happy to hear that you found the routine to be helpful. Keep active and keep well!
Found my new morning wakeup routine!! Thank you so much pal!
You are very welcome!
Quick and very effective!!
Thank you Cynthia! Glad you found it to be effective!
I love this! this will be my new warm up now hehe thank youuu!
You are very welcome. I hope this routine serves you well!
this was great thank you!
You are very welcome Dee! Glad you found the routine to be enjoyable!
This is good for fast bowling also. Thank you❤
You are very welcome! I hope you find this routine useful for many things!
Hi bro,
Thanks for the pointers. Best video about dynamic stretching i've ever encountered.
Will save this vid for later exercises
Cheers
You are very welcome bro!
Happy to hear that this is one of the better dynamic stretching videos that you have come across.
Keep active and keep well!
well done- ty
You are very welcome!
good one, thanks
You are very welcome. Glad you found it to be helpful!
this is great! also enjoyed the cute lil dog making an appearance
Glad you enjoyed the routine and the little doggo.
She is a fan favorite!
Now i need back on my sofa :D
If you have done your stretches first then I can allow that!
Such a great session. You deserve more views
Thanks so much! It's actually gotten more views than I was expecting. 😅 Feel free to share it with your friends and family!
Very nice set of movements ...great
Thank you!
@@RejuvMedicalFitness she's a girl 😂
I m doing it for 5days and it's really good 👍😊
Glad you are able to follow along with it so regularly. Keep up the great work!
Peeeh. I felt it - it was so good- thanks for a great content
Glad to hear that you were really feeling it Niranjan!
Thanks for giving the routine a go!
Not me dying just from the warm-ups 😂
If you survived then I'd still call that a success!
Just did it can't land you feel better ready to go
Thanks Mack!
Super❤❤
Thanks for tuning in!
This has been my go-to warmup for MONTHS. I love the movements, the stretches and the doggo!! This always improves my mood and gets me ready to excercise. Thank you for this and cheers!
You are very welcome Nathalie. Happy to hear that this routine helps to lift your mood! Cheers!
great stretch plan already tired lol but energized weird!
That's the magic of dynamic stretching for sure!
Awesome got it random 🎉
Random can be good!
Love this! Just starting a workout routine. Found one that I love for my body type. But it has zero warm-up in it. So your video was recommended.
I just did the warm up, and I have to say that it felt great! I love that there is no speaking in it (thank you), and the text is easy to read on the screen.
This will be my go-to warm up!
Plus, I am recommending it to my grandkids that ride and race motocross! It’s perfect! Thanks again!
You are very welcome Marla, I am happy to hear that you will be making this your go-to warm up!
It will be helpful for warming up for motocross as well, so I hope your grandkids benefit from it as well!
Hi again, Taylor!
I am counting calories in and calories expended.
I need your help! So, I know that there are a lot of variables for each individual when it comes to kcals burned. In “general” what would you say are the kcals burned for this warmup? 20? 50? I know it couldn’t be more than 100. And hopefully not so little as 5. 😅 But I really don’t know how to calculate it.
Thanks!
Hi@@TheRealMarla, you are correct to assume that there are many variables that come into play for calculating energy expenditure (body weight, fitness level, speed & intensity of the techniques, etc...). The best method of determining your specific calorie burn for this warm-up would likely be to use a fitness tracker like a Fit Bit or Apple Watch (if it includes a chest strap to more accurately measure your heart rate that is even better).
If I had to ballpark estimate how many calories it burns I would say maybe ~30kcal or so.
Hope that helps!
@@RejuvMedicalFitness
Thank you!!😘
I am down 18 lbs as of today, since July 13th this year! 37 lbs to go!
@@TheRealMarla That's great! It sounds like you are the right track with a sustainable pace of weight loss. Keep up the great effort!
Thanks for the workout. Is it ok for seniors or do you have a seated warmup?
Hello! I find this routine contains a few moves that may be a bit challenging for seniors, so here would be an easier routine of mine that would be more suitable:
ua-cam.com/video/nyIuSvs90vs/v-deo.html
I do have many senior clients that are ~85 years old that are still able to do many of these routines standing without any problems, but it very much depends on the functional status of the person!
I must be out of shape, it took me 10 minutes to do this 5 minute warm up and now I'm exhausted.
Uh oh, sounds like a good wake up call to do this warm-up more often! 😅
@@RejuvMedicalFitness i checked out your beginners warmup and it was a huge help.
@@Treblaine That's great! Glad you found the my other warmup to be more manageable to start building your fitness up!
Would be nice to have audio version so that I dont have to refer to my phone from time to time or holding my phone while stretching.
Great video though
That is a great suggestion! I will have to add the voiceover for future dynamic stretching videos.
Appreciate your feedback!
👏🙌
can i use it for warming up before a workout?
Absolutely! I have used this as a warm-up for both martial arts and weightlifting for many years now and it does a great job of getting your body prepared for activity.
terimakasih 👍
Appreciate the thumbs up!
❤❤
Do we have to use all of these for the full workout? Or do we pick a few from these?
I like to do all of these moves before most workouts as it is an efficient way to get the entire body prepared for activity.
If you are limited on time or just want to focus on a specific area with your workout, then you are free to just pick certain moves that cover what you are working.
Hope that helps!
I have lower back issues. Tight hip flexors, hamstrings and well u know the rest lol. Have anything for that mat issue?
I'm sorry to hear that you are struggling with all of that. I see patients suffering with those kinds of things all the time, but I usually need to see people for an assessment before I can say for sure what may be causing the problems.
Following along with a video like this should be helpful for alleviating tightness in those areas though:
ua-cam.com/video/1YAjbyT0EJM/v-deo.htmlsi=O7u4i392HTPP2PcX
Hope this helps!
is it supposed to be this fast? how long do I do one for or how many times?
Thanks for your inquiry!
The speed/duration/reps of each move can easily be varied depending on your fitness level or what you want to focus on.
I like to be very efficient, so I am on the quicker side of things, only taking ~5-10 seconds per move.
I have had much success with avoiding injuries over the past decade with this speed & duration of warming up, but feel free to modify based on your preferences though!
Simple routine. I've got to try to memorise this. Good for anyone about to play sport. Or in the office with a 5min break. Well done.
Thank you! I'm sure you will memorize it the more often that you perform it. It will be second nature soon enough!
@@RejuvMedicalFitness Im recommending to my patients +++++
All i heard while i was doing this was clicking
That is pretty normal if you haven't done a lot of movements like this before (as long as it is not painful clicking at least!).
It will usually get better the more you work on stretches like this, so keep it up!
Hei when i use this stretches before or after?
Hello! These stretches are great to perform before you engage in any type of physical activity. They can just as easily be performed after exercising or throughout the day as well, there is no wrong way to do it!
thanks appreciate
How many counts should do each one style bro
It is flexible, so you can adapt it however you like. Could be 5 reps in each direction or 10 sec of each technique for example. Find what works best for you!
Im so unfit this feels like a workout on its own😭😭
Gotta start somewhere I suppose! 😅
Is it normal for the neck amd shoulders to pop and crack constantly
Hi Yuridanylko, it can be normal to experience some crepitus in your neck and shoulders if you are not used to doing these kinds of movements normally, however it should be mostly painless.
You should see improvements if you continue to do these movements more regularly through a greater range of motion (with less cracking!)
However, if you are getting moderately to severely painful cracking when performing these types of rotations I would advise you to see a medical professional as it could indicate more serious problems. Hope that helps!
@@RejuvMedicalFitness It does thanks! It's only the sound of cracking and poppi g fortunately, no pain
@@yuridanylko Should be all good to proceed with the dynamic stretching then! Enjoy!
Don’t do neck circles. Neck circles, which involve the slow rotation of the head being tilted and rolled in a full circle, have been performed by most people in gym class or while participating in a sport or dance class. However, research shows that the combination of extending the head backward and rotating it puts undue stress on the cervical spine. Compared to other neck movements, neck circles could also cause more compression of the arteries that take blood to the brain.
Reference-Middleditch A, Oliver J. Blood supply of the spinal cord and the vertebral column. In: Functional Anatomy of the Spine. 2nd ed. London, England: Elsevier Butterworth-Heinemann. 2005: 153-72.
I do agree with you there Karen. That is why when I am performing neck rotations in all of my routines it is simply just shoulder to shoulder, avoiding the step of full neck extension as it is quite uncomfortable for most people.
Hwo AM I suppose to memorize all of this?
Not surprisingly, I get that question a lot! The routine is meant to performed many times over & over again before your workouts, so as you do it more regularly it will be sure to become ingrained in your memory!
Bro can i loss fat with this ?
Dynamic stretching like this is definitely a crucial part of the weight loss process, but needs to be paired with nutritional changes as well. You will need to be in a caloric deficit in order to lose fat.
I was wondering why don't you talk in the videos I mean I loved the video but for better communication I suggest you talking since it was a bit hard reading the texts for the first time
Thanks for the constructive feedback, I do appreciate it!
I have other videos that do include me talking through the dynamic exercises, so I would recommend those if that would suit you better.
(Such as: ua-cam.com/video/bTXaIhEgPEE/v-deo.htmlsi=-o-unHbC9wB1gW_j)
I was told never to do full neck rolls is that true
Generally it is best to avoid full (extension) neck circles, but half neck circles from side-side is safe for most people.
However, if you do have issues with your cervical spine or more severe neck pain then I'd consult with your physician before doing any neck stretching.