It is easy to forget about warming up before exercising. Most people think that they don't need to warm up their bodies, as it's just a waste of time.

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Why do we need to warm up before exercise? A good warm-up is the most effective way to maintain a healthy back, prevent bone and joint injuries and strengthen our muscles. And it is very easy, as it takes only five minutes to prepare your body for your training routine.

In this article, we would like to tell you how your spine moves and what to do to prevent back pain in the future. We will also show you how to perform an amazing warm-up that can make your body more flexible. Are you interested? Scroll down to read this article right now.

Credit: Freepik

Credit: Freepik

How does the spine work?

You are able to extend the spine backward, move it forward, twist it to the left or right side and turn it to the left or right. If all you will do is bending the spine forward and backward, you will limit what the spine is really capable of.

It is very important to move your spine quite a bit during a workout. Choose running to rotate the spine. Performing lunges, dumbbell rows, ab exercises and squats may also help you flex the spine. We would like to show you a great warm-up, which you may incorporate to your workout routine. This way, you will prevent injuries and back pain. Do you want to try it?

This warm-up consists of effective moves such as, egg rolls, foam roller back extensions, toe touches, rock-back rotations, cats/cows, ladders, world's greatest stretches and spiderman stretches with rotations. These moves will warm up your back muscles and stretch your hips, back and shoulders. Are you ready to work out? Scroll down to see how to do this warm-up correctly to get the most out of your workout routine. Let’s get it started, ladies!

READ MORE: 5 simple moves that can help reduce back and side fat

#1. Egg rolls

Credit: BetterMe

Credit: BetterMe

#2. Foam roller back extensions

Credit: BetterMe

Credit: BetterMe

READ MORE: 8 stretch poses can help you get rid of sciatica, hip, and lower back pain

#3. Toe touches

Credit: BetterMe

Credit: BetterMe

#4. Rock-back rotations

Credit: BetterMe

Credit: BetterMe

#5. Cats/cows

Credit: BetterMe

Credit: BetterMe

#6. World's greatest stretches

Credit: BetterMe

Credit: BetterMe

#7. Spiderman stretches with rotations

Credit: BetterMe

Credit: BetterMe

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READ MORE: You can remove back and underarm fat with just 4 workouts

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