Warm-ups are one of the most overlooked and misunderstoodparts of any workout routine. But skipping them? That’s a fast track to injury, poor performance, and long-term dysfunction.
At Chain Effect, our approach to warm-ups is backed by clinical insight and real-life experience helping athletes and everyday movers prevent injury and move better. This blog breaks down our top 10 warm-up exercises, what makes them effective, and how to do each one correctly. If you want to follow along with a full demonstration, check out the free guided video here: chaineffect.com/dpt1. If you’d like to learn more about warm-ups in general and why they’re important, listen to the Chain Effect podcast on warmups here.
Warm-Ups Aren’t Optional, They’re Foundational
“Warmups are boring.” That’s the excuse we hear most. But when done right, a warm-up isn’t just a box to check; it’s a tool to:
- Build internal heat and prep your muscles for load
- Activate key stabilizers and neurological pathways
- Improve posture and reduce chronic imbalances
- Set your body up for strength, speed, and injury-free movement
Stop Static Stretching Before Workouts
Static stretching before a workout? Not helpful and potentially harmful.
Research shows that holding stretches like quad pulls before exercising can actually reduce power output. While stretching cold muscles can improve flexibility, it causes micro-damage to muscle fibers. Save those long holds for when you’re not about to load your body, like in the evening before bed.
The 4 Goals of an Effective Warm-Up According to Physical Therapists
A smart warm-up should:
- Prepare you for the activity you’re about to do (strength vs. sprinting will look different)
- Raise internal temperature to make tissues more elastic and resilient
- Address individual postural or movement imbalances from daily life (e.g., sitting, driving, side-sleeping)
- Get your body into optimal alignment for loading, building good muscle memory before any weight or speed is added
The Chain Effect Top 10 Warm-Up Exercise
Taylor Pope, DPT, uses a neurodevelopmental approach that mirrors how babies learn to move starting on the ground and progressing to upright movement. This sequence is designed to break a sweat, activate your nervous system, and align your body for whatever’s ahead.
Watch the full warm-up: chaineffect.com/dpt1
What will you need? Here’s a snapshot of some equipment to consider:
1. 90/90 Hip Lift
- Lie on your back, knees and hips at 90°, feet on a bench or chair.
- Flatten your low back into the floor.
- Squeeze a yoga block between your knees.
- Pull down through your heels for 5–8 seconds.
Why: This movement targets the hamstrings and inner thighs to reposition the pelvis and reduce compensations in the lower back. It’s especially helpful for people experiencing SI joint discomfort, lower back pain, or anterior pelvic tilt.
2. 90/90 Thoracic Twist
- In the same 90/90 setup, roll onto your side.
- Keep knees stacked and block between them.
- Open your top arm toward the floor behind you.
Why: Enhancing mobility in the thoracic spine supports healthy rotation and shoulder movement. This is especially beneficial if you’re doing any overhead or rotational work like pressing, swimming, or throwing.
3. Posterior Capsule Stretch (Quadruped Rock-Back)
- Get into hands-and-knees (quadruped) position.
- Keep spine neutral as you rock hips backward.
- Activate glutes as you move
Why: Posterior Capsule Stretches help open tight hips by strategic targeting. It also trains the glutes and core to stabilize while promoting better pelvic positioning during squats and lunges.
4. Hip Thruster
- Lie on back with feet flat or elevated.
- Drive hips upward to form a straight line.
- Squeeze glutes at the top.
Why: Glutes are often underactive due to sitting. This movement reactivates them and helps create pelvic stability, crucial for lifting, running, and injury prevention.
5. Inclined Plank with Knee to Opposite Elbow
- Hands on a box or bench, body in plank.
- Drive one knee toward opposite elbow.
- Alternate sides while keeping hips level.
Why: Combines core engagement with cross-body activation, reinforcing trunk stability and control through multiple planes of motion. A great primer for functional training and athletic movement.
6. Spider-Man Lunge
- From plank, bring one foot to the outside of your hand.
- Drop opposite elbow toward inside of foot.
- Reach that same arm to the sky.
Why: Spider-man lunges open up multiple tight areas at once: hips, groin, and thoracic spine. It’s a high-payoff movement for mobility and coordination that mimics real-world, athletic ranges of motion.
7. Half-Kneeling Lunge Series
- Start in half-kneeling.
- Hover back knee one inch off the floor.
- Hold or pulse with control.
Why: Half-knee lunges build endurance and control in the hip flexors, glutes, and core while training posture and balance. It’s also a useful reset for anyone with asymmetrical movement patterns.
8. Supported Single-Leg Deadlift with Nerve Floss
- Stand on one leg.
- Hinge at the hip while reaching forward.
- Option: Extend neck or reach to floss the sciatic nerve.
Why: Combines strength, balance, and mobility while addressing nerve tension particularly helpful for tight hamstrings or sciatic discomfort.
9. Optional: Plyometrics (Marches, Skips, Bounds)
Add this layer if you’re sprinting or jumping.
Why: Reinforces dynamic movement mechanics and prepares your nervous system for fast, explosive actions. It’s the bridge from activation to performance.
10. Sport-Specific Movement or Lifts
Perform light sets of your main lifts or movements.
Why: Rehearsing specific patterns you’ll use in your workout primes the neuromuscular system for better technique, strength output, and injury prevention.
Experiencing Pain During a Workout? Here’s What to Do
Taylor’s tip: if you feel pain during a lift or movement, don’t power through. Pause and do a quick self-check:
- Foam roll or mobilize the area
- Retest the movement
- If pain improves, keep going
- If not, shift to a recovery day to avoid ingraining poor movement patterns
Training through pain teaches poor patterns. Your body compensates in ways that can cause long-term issues.
A Final Word on Longevity
In The Chain Effect podcast episode The Actual Way to Warm-Up, Taylor and Caroline leave us with a reminder: the body is built to adapt and heal. Even if you’ve been told to “never run again,” that doesn’t have to be the end. Movement is medicine, but only if it’s done well.
Try the Chain Effect Warm-Up for Yourself!
Taylor leads you through the full Chain Effect warm-up in a guided video. It’s 15 minutes long, easy to follow, and effective.Watch it here: chaineffect.com/dpt1
And if you know someone who never warms up (but always complains about getting injured), send them this blog.
Want more real talk on functional fitness, injury prevention, and sustainable performance? Subscribe to the Chain Effect Podcast wherever you listen.
Have questions on warmups, physical therapy, or Chain Effect?
Talk to one of our liscenced Physical Therapists at Chain Effect in Raleigh, NC.
