Parkpoint Healdsburg

WARM UP & STRETCH—ESPECIALLY IN COLD WEATHER!

Jessica Cliver, Certified Personal Trainer

Why warm up?

Warming up before moderate- to high-intensity workouts (lifting, running, sports) prepares your muscles, joints, and nervous system for safe, effective movement.

Be cautious with static stretching

  • Static stretching. A technique where a muscle is slowly lengthened to mild tension and held 15–60 seconds without movement. It helps increase muscle length and overall flexibility.
  • Before a workout. Static stretching can reduce power and strength by temporarily relaxing muscles instead of priming them.
  • Best practice. Save static stretching for AFTER your workout—when muscles are warm, flexible, and ready to lengthen safely.

Tailor your warm-up

Mimic your workout or sport at lower effort, slower pace, or lighter weight to prepare your body for the specific movements you’ll perform.

Please remember to always stay hydrated before, during, and after your workout!

Warm-Up Suggestions

  1. Light Cardio (5–10 minutes)
    Brisk walking
    Easy jogging
    Cycling
    Marching in place
  2. Dynamic Stretches
    Leg swings
    Arm circles
    Walking lunges
    Torso rotations
  3. Mobility Drills
    Ankle rolls
    Cat-Cow
    Glute bridges
    Shoulder mobility exercises
  4. Muscle Activation
    Glute band walks
    Light core engagement
    Gentle bodyweight squats
  5. Movement-Specific Warm-Up
    Practice the exercises you’ll perform
    Use lighter weights and slow, controlled pace

Looking for more effective ways to work out and get results? Book a session with Jessica or any of our skilled personal trainers.

Jessica Cliver