Warming up Your Arms and Hips

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In this video, discover some exercises to warm up your arms and hips when power walking to avoid injury.

Check out the rest of our Power Walking series for more great warm up exercises!

Learn how to give your arms and hips a thorough stretching as part of your power walking session by watching this short tutorial. This will help you avoid straining your body or hurting yourself.

Voice-over: Will Davies

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Warming up your arms and hips.

In this video, you will discover three exercises to warm up the muscles in the upper body, particularly the arms and hips.

We will show you two exercises to do on the spot, then a third to do whilst walking.

First exercise, warming up on the spot.

Stand up straight, feet parallel and shoulder-width apart.

Raise your arms in front of you, with your hands at shoulder-height.

With a wide, sweeping movement, swing your arms the along your body.

Swing them far behind and in front of you, all the while keeping your feet firmly anchored to the floor.

Repeat this movement consistently for 20 to 30 seconds.

You should feel your torso warming up.

Second exercise, still standing on the spot.

In the same position as before, raise your arms up in front of you to shoulder height, and swing your arms to one side of your body, then the other.

You should swing far enough around to see what is behind you, keeping your feet firmly anchored to the floor,

Repeat this movement consistently for 20 to 30 seconds.

Third exercise: warming up whilst walking.

Stretch your arms out to your sides, palms facing the sky.

Your arms should be nice and straight, in line with your shoulders.

Start walking as you would when power walking but keeping your arms stretched out.

To stimulate hip movement, lengthen your steps.

Do this exercise at a gentle intensity level for around 30 metres. You should feel the connection between the lengthening of your strides and the rotation of your hips.

If this exercise hurts your shoulders, you can also do it with your hands behind your back.

Now you know how to warm up your arms and hips. Have a good warm up!

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