Before we dive into a workout, many of us want to jump straight into the action.

But skipping warm-ups or forgetting post-exercise stretching is like driving without checking your brakes or tires. It's risky, and over time, it can lead to discomfort or injury.

A proper warm-up activates our muscles, prepares our heart and lungs, and helps us focus. Cooling down and stretching afterward helps relax tight areas, reduce soreness, and improve flexibility. These are simple steps, but they make a big difference.

What Does a Good Warm-Up Look Like?

Warming up doesn't mean doing full-on exercises—it means gradually raising our heart rate and gently waking up our joints and muscles.

Here's a basic 5–8 minute warm-up we can follow:

• Arm circles and shoulder rolls (30 seconds each)

• Leg swings forward and side-to-side (10–15 each side)

• March or jog in place (1 minute)

• Hip circles (30 seconds each direction)

• Bodyweight squats or lunges (10 reps)

• Torso twists (15 seconds)

The goal is to loosen the body while increasing blood flow. If we're planning a cardio session, we can include light jumping jacks. If we're doing strength training, some air squats or push-ups on knees are helpful.

Types of Stretching Before Exercise

Before workouts, we should use dynamic stretching—that means stretching with movement. This helps improve range of motion and prepares our muscles for the activity ahead.

Some dynamic stretches include:

• Walking lunges with a twist

• Arm swings (across the chest)

• High knees

• Leg swings

• Torso rotations

Avoid holding long, deep stretches before working out. Those are better saved for after, when our muscles are already warm.

Cooling Down the Right Way

After a workout, we're sweaty and tired, but we shouldn't skip the cool-down. It helps our heart rate return to normal and eases tension in the muscles we just used.

Start with 2–3 minutes of light activity, like walking or slow marching, followed by static stretches—the kind we hold gently for about 15–30 seconds.

Here are some beginner-friendly post-workout stretches:

• Hamstring stretch (sit and reach for your toes)

• Quad stretch (standing, hold one foot behind you)

• Calf stretch (lean into a wall with one foot back)

• Shoulder and arm stretches

• Cat-cow or child's pose (for the back)

Stretching should never be painful. We should feel a gentle pull, not sharp discomfort.

How to Fit It into Our Routine

It's easy to think we don't have time for stretching, but even 5 minutes before and after can make a big impact. If we often feel stiff or sore the day after a workout, adding warm-up and cool-down time might be the fix we need.

Try setting a reminder or making it part of a playlist. Over time, it becomes a habit, just like brushing our teeth.

Common Mistakes to Avoid

Let's be real—many of us make these mistakes (we've done them too!):

• Skipping warm-up altogether because we're short on time

• Doing deep static stretches before workouts, which can reduce power

• Holding our breath while stretching—always remember to breathe deeply

• Bouncing during stretches—this can cause muscle strain

• Forgetting to stretch muscles we didn't "feel" during the workout

Being mindful of these can help us move more safely and smoothly.

Let's Make Movement Safer Together!

What's your go-to warm-up move, Lykkers? Or do you usually skip stretching and dive straight in? No shame—we've all been there. But now that we know the right methods, it's time to give our bodies the care they deserve.

Next time you exercise, give yourself just 5 extra minutes to warm up and cool down. You'll feel the difference—and your muscles will thank you later!