List of Warm up exercises

A simple warm-up routine

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Getting ready for exercise: Warming up

Warm-ups help increase blood flow to the muscles, raises muscle temperature and helps to reduce risk of injuries to tendons, joints and muscles.

Below we list a simple warm-up routine which will get you ready for your physical activity.

Why do we warm up before exercising?

Warm-ups are fundamental; Never engage in a sudden bout of physical exercise before warming up.

A warm-up routine done 5 to 15 minutes before doing your main workout lets your body adjust and slip into "exercise mode" without risk of physical injury.

It gets your heart rate up gradually, blood is pumped to your muscles, and the motion of the different warm up exercises increase the motion of joints.

The increased blood flow to the muscles elevates muscular temperature and this increases the release of oxygen into the body's tissues, which in turn boosts the metabolism of its energy systems (Adenosine triphosphate turnover in the mitochondria - the cells' powerhouses).

Warm-up increases the speed of your nerve impulses making you perform better.

It also breaks down some bonds that form inside the musucles between two proteins that are responsible for muscle contractions: actin and myosin. This greatly improves muscular flexibility.

Important! Bear in mind that improper or excessive stretching and warming up can, however, predispose to muscle injury. So don't go overboard with it.

Risks involved in not warming up

Muscular, tendon and joint injury can result if you exercise without warming up. This has been proven scientifically by Soligard et al., 2010) ( 1 ): They studied 65 soccer teams in Norway with 1,055 players, they were followed up throughout one season and the players that had a high compliance with a warm-up program had a 35% lower risk of all injuries when compared to thosee wh had an intermediate compliance.

Shitara et al., (2017) ( 2 ) reported that shoulder stretching reduced elbow and shoulder injuries in high school baseball players: only 25% of those stretching suffered injuries (after an average of 89 days playing), compared to 57% and 29.5 days of games in the group that did no stretching. This means a 36% drop in the hazard ratio for injuries.

But, a meta-analysis by Fradkin A J, Gabbe B J, Cameron P A. (2006) ( 3 ) which reviewed five high quality studies found that:

  • Three of the studies reported that performing a warm-up significantly reduced the injury risk
  • The other two studies found that warming up was not effective in significantly reducing the number of injuries.

So they find "insufficient evidence to endorse or discontinue routine warm-up prior to physical activity to prevent injury among sports participants. However, the weight of evidence is in favour of a decreased risk of injury."

Take home point:

Warming up before your main exercise will reduce the risk of injury.

A simple Warm up routine

The following warm up exercises should be done 5 to 15 minutes before you engage in your main workout program.

Start by marching:


Do it for 3 minutes.

Start off by marching on the spot where you are standing, and then move forward and backwards a few steps, marching.

Move your arms as you march, up and down, in rythm with your marching pace, keep your hands unclenched and your elbows bent 90°.

Lift your knees until they are at the level of your hips.

After 3 minutes move on to the next step: Knee Lifts.

Remember, smooth, fluid motions are better than jagged, sudden ones. Let your body awaken to exercise gradually.

Knee Lifts, A. Whittall

Knee Lifts

30 lifts in 30 seconds.

Stand up, straight and raise your knee, until your upper leg forms a 90° angle with your body, touch it with the opposite hand. Drop knee and do the same with the other knee.

As you do this, keep your abs tight and your back straight. Your other leg should be slightly flexed.

Heel Dig

60 digs in one minute.

Place your foot in front, dig in the heel and keep the tip of your foot pointing up. Punch out with your fist as you dig. The other leg, supporting your dig, should be slightly bent.

Heel Digs, A. Whittall
Knee Bends, A. Whittall

Knee Bends

Do 10 repetitions (reps.)

Stand upright, keep your feet shoulder-width apart and stretch both arms forward, hands open, palms facing down.

Flex your knees sitting slightly, with your torso straight, yet angled forward. Dip down 4 inches (10 cm) by bending your knees.

Rise to your original position and repear (10 reps.).

By now you are warmed up, finally do the Shoulder rolls:

Shoulder Rolls

Do 2 sets of 10 reps.

March on the spot as in the first warm-up activity and roll your shoulders (both together) forward 5 times and then backwards 5 times.

Your arms should hang loosely by your sides. Keep back straight and head upright, looking forward.

This ends your warm-up phase.

Optional: Stretching

Stretching is also performed as part of a warm-up, its goal is to reduce the stifness of joints and tendons and to increase mobility. The static stretching seems to be more suitable for dancers and gymnasts, while dynamic stretching is more beneficial for athletes that run or jump (basketball players or sprinters) ( 4 ).

Now you can do your workout

Finished your warm-up routine? Now you can do your workout safely.

Cite this article:

. ©2019. Warm up for your exercise routine. Patagonia Wellness, 08 Jan. 2019.

Tags: warming-up exercises, warm up routine, warm up, physical activity, exercise program,

Subject: Warm Up exercises, a list of warming-up exercises to do before your workout. Avoid injury, warm up muscles, joints, tendons and get blood flowing to your muscles. A six-minute warming up routine.


References and Further Reading

(1) Soligard T et al., (2010). Compliance with a comprehensive warm-up programme to prevent injuries in youth football. Br J Sports Med. 2010 Sep;44(11):787-93. doi: 10.1136/bjsm.2009.070672. Epub 2010 Jun 15

(2) Shitara H, Yamamoto A, Shimoyama D, et al. (2017). Shoulder Stretching Intervention Reduces the Incidence of Shoulder and Elbow Injuries in High School Baseball Players: a Time-to-Event Analysis. Sci Rep. 2017;7:45304. Published 2017 Mar 27. doi:10.1038/srep45304

(3) Fradkin A J, Gabbe B J, Cameron P A., (2006). Does warming up prevent injury in sport: the evidence from randomised controlled trials?. Journal of Science and Medicine in Sport 2006; 9(3): 214-220

(4) Page P., (2012). Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012;7(1):109-19