Throwing a leg on a bench and reaching for your toes is not a great warm-up. If you're getting ready to run or bike, try firing up your muscles and boosting your heart rate and blood flow with some dynamic stretching: Pull one knee to your chest while standing, then alternate for a few reps on each side. Next kick each leg back and forth one at a time, slowly increasing speed to improve your range of motion, which will make the activity easier. Source: Sergio Rojas, a certified strength and conditioning specialist and owner of Redefined Fitness & Physical Therapy in Chicago
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