Just take the stretch to the point where you feel resistance, not pain or discomfort. Give these four lower body stretches a try before you start your next treadmill workout. Not only does this help you perform better, but it will also prevent acute injuries such as sprains.

Stretching out your legs makes it easier to get in different positions when you work out and prevents injuries. Frequency: Stretch daily, especially after a tough workout. Before a workout, choose 5 moves from the warmup section and perform each for 10 to 30 seconds. And last, but certainly not least, it prepares you mentally, according to the American Council on Exercise.

Length: Hold each stretch for a minimum of 15 to 20 seconds for 1 to 2 rounds.As you gain flexibility, you can hold each stretch longer for a deeper stretch. Glute stretches can improve hip rotation, and help with walking, running and descending stairs. Stretching before your bike ride protects you from injuries and can improve your performance. View the Pre-Workout Stretch workout with easy-to-follow exercise illustrations and download as printable PDF.

Fitness Workouts Toning Workouts At Home Workouts Beginner Leg Workout Stretches Before Workout At Home Glute Workout Stretching Workouts Tuesday Workout Saturday Workout. Lower back stretch: 30 seconds.Lie down on your back and then slowly pull your knees toward your chest. Written by Katie Golde on July 28, ... Do some dynamic stretches before a workout, ... Leg Up Your Home Workout: 15 Leg Exercises, 3 Ways. As with any exercise, make sure that you warm up properly before starting anything strenuous on the treadmill.Make sure that you cool down properly as well to help prevent injury and recover faster. Warming up your legs increases blood flow to the muscles and loosens the joints. Image Credit: Yolanda Cano/Demand Media Triathlon coach Scott Seamster, CSCS, recommends hopping on your bike for a short warm-up ride, and then doing some dynamic stretches, which involve movement rather than holding a static stretch. Warmup exercises are an important part of a workout routine. Repeat 2 to 3 times as necessary. Dynamic warmups can help boost flexibility and performance, and reduce the chance of injury. Each muscle group needs a different type of stretch, … Learn how to do eight stretches that may help to improve the quality of your sleep. These leg stretching exercises incorporate all the major muscle groups of the lower extremities. Be sure to check in with your doctor or physical therapist before starting any exercise program.