How to Apply Heat to Your Muscles Before Stretching

Regular stretching helps improve muscle flexibility, blood flow and range of motion in the joints. Performing stretching exercises with cold muscles, however, increases the risk of injury. One option is to warm the muscles with light aerobic activity, such as walking. While this will works, a 2001 study published in the “Journal of Strength and Conditioning Research,” suggests that applying moist heat to muscles increases flexibility. You can apply direct moist heat before stretching in various different ways to get your muscles warm and ready to workout.

Things You'll Need

• Shower, bath or hot tub
• Steam room
• Moist heat pack or wet towel

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Instructions

• 1

  Take a 15- to 20-minute hot shower, focusing the water stream on the muscles you plan to stretch. In addition to targeting specific muscles or muscle groups, a hot shower is a useful way to warm all the major muscles in the body for a full body-stretching workout. Begin your stretching exercises as soon as possible after getting out of the shower to ensure the muscles stay warm.

• 2

  Sit in a steam room at your local gym for 10 to 15 minutes to warm the muscles. Steam rooms, unlike saunas, use moist heat and steam. Drink water before, during and after your time in the steam room to reduce the risk of dehydration.

• 3

  Apply a moist heat pack for 20 minutes to the muscles you plan on stretching. These packs are available at your local drug store or pharmacy. If a moist heat pack is not available, place a small towel in hot water. Wring as much of the water out of the towel as you can. Apply directly to the muscles you plan to work out.