Warm up with these movement-based stretches instead of the “touch your toes and hold for 30 seconds” static stretch routine. By actively moving muscles in and out of stretched positions, you’ll boost your heart rate, get your nervous system firing and be ready for all exercise. “Do these for 10 minutes and you’ll increase your speed and power by 20 per cent,” says Mark Verstegen, author of Core Performance.
1 90/90 STRETCH
MUSCLES STRETCHED: Torso and back
 | Lie as shown. Rotate your chest and right arm backwards, trying to touch your shoulder blades to the ground. Do 10 reps on each side. |
2 LUNGE TO FOREARM
MUSCLES STRETCHED: Groin, hip flexors, glutes and hamstrings
 | Lunge with your left leg. Place your right hand on the floor and move your left elbow down towards your left instep. Do 10 lunges with each leg. |
3 HIP CROSSOVER
MUSCLES STRETCHED: Torso and hips
 | Lie with your knees bent and your arms extended out to your sides. Rotate your bent legs to the left until your left knee touches the floor, then repeat on the right side. Do 10 reps on each side. |
4 HAND WALK
MUSCLES STRETCHED: Hamstrings, back, glutes and calves
| Stand as shown. Draw in your belly and walk out a few paces with your hands. Keep your legs straight. Return to the start along the same path. Do this for 1 minute. |
5 PILLAR MARCHING
MUSCLES STRETCHED: Full body
 | March forward, alternating lifting each knee to waist height while pumping your arms like a drum major. Do 20 steps for 1 set. |
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