Dynamic stretches are a great way to warm up your body before any physical activity. Dynamic stretching, unlike static stretching which is done while the body is at rest, involves active movement and can help improve flexibility, coordination, and range of motion. Dynamic stretches are also great for improving posture and core strength, making them an important part of any warm-up routine.
What Are Dynamic Stretches?
Dynamic stretches are active movements that involve the use of momentum to stretch and move your body. Unlike static stretching, which is done while the body is at rest, dynamic stretching involves active movement and can help to improve flexibility, coordination, and range of motion. Dynamic stretches are also great for improving posture and core strength, making them an important part of any warm-up routine.
Benefits Of Dynamic Stretches
Dynamic stretching has many benefits, including:
- Improving range of motion and flexibility
- Increasing blood flow to muscles
- Reducing the risk of injury
- Improving coordination and balance
- Stimulating the nervous system
- Preparing your body for physical activity
Best Dynamic Stretches To Do Before Your Workout Session
1. High Knee March:
This easy dynamic exercise helps to warm up your hips, legs, and core. it also helps to improve coordination and balance.
How to do it:
To do this exercise, stand with your feet hip-width apart and your arms at your sides. Lift one knee up and march it forward while simultaneously bringing your arms up and back down. Alternate legs, marching each knee up and down for 10 to 20 repetitions.
Targeted Muscles: Glutes, hamstrings, quads, and core
2. Bodyweight Squats:
This dynamic stretch warms up your legs and hips and helps to improve mobility in your lower body.
How to do it:
To do this exercise, stand with your feet hip-width apart and your arms out in front of you. Begin by lowering yourself into a deep squat, keeping your chest up and your weight in your heels. Once you reach the bottom of the squat, press through your heels to return to your starting position. Repeat this motion for 10 to 20 repetitions.
Targeted Muscles: Glutes, hamstrings, and quads
3. Arm Circles:
This dynamic stretch helps to warm up your shoulders, arms, and core.
How to do it:
To do this exercise, stand with your feet hip-width apart, and your arms out to the sides. Start by making small circles with your arms, first in one direction then the other. Increase the size of the circles for 10 to 20 repetitions.
Targeted Muscles: Shoulders, chest, and core
4. Lunges With A Twist:
This dynamic stretch helps to warm up your legs, hips, and core.
How to do it:
To do this exercise, stand with your feet hip-width apart and arms bent up by your side. Step forward into a lunge position, ensuring that your knee does not go beyond your toes. As you lower into the lunge, twist your torso to the side and reach up with your opposite arm. Return to the starting position and alternate legs for 10 to 20 repetitions.
Targeted Muscles: Glutes, hamstrings, quads, and core
5. Walking High-Knees:
This dynamic stretching improves coordination and balance, as well as increases your heart rate for a better warm-up.
How to do it:
To do this dynamic stretch, stand with your feet hip-width apart, and your arms at your sides. Begin by bringing one knee up towards your chest then back down as you take a step forward. Alternate legs, bringing each knee up towards your chest as you move forward for 10 to 20 steps.
Targeted Muscles: Glutes, hamstrings, quads, and core
Dynamic stretching is an essential part of any warm-up routine and can help to improve your flexibility, coordination, and range of motion. Give these dynamic stretches a try before your next workout to get the most out of your session.
Experts’ Opinion About Dynamic Stretching
Dynamic stretching has been gaining more and more attention among athletes and fitness professionals alike. According to Dr. Jared Beck, an orthopedic surgeon at Harvard-affiliated Massachusetts General Hospital, “It’s a great way to prepare your body for activity without the potential risk of injury that comes with static stretching.”
Dynamic stretching can help improve muscle coordination and flexibility, as well as reduce the risk of injury. According to physical therapist Dr. Justin Leiken, “Dynamic stretches should be part of any warm-up routine because they help to get your body ready for activity by stimulating the nervous system and helping to loosen tight muscles.”
FAQs
Is dynamic stretching necessary before doing yoga?
Yes, dynamic stretching is beneficial for all types of activities, including yoga. Dynamic stretches help to prepare the body for upcoming movements by increasing blood flow to the muscles, increasing the range of motion, and improving coordination. Stretching before yoga can help you to move deeper into poses with greater ease and comfort. It can also help to reduce the risk of injury during your practice. For best results, it’s recommended that you do dynamic stretches for 5-10 minutes before your yoga practice. This will help to ensure that your body is warm and ready for the poses.
Which is better before workouts, static stretching or dynamic stretching?
The answer to this question depends on the type of workout you are doing. Generally speaking, dynamic stretching is preferable before a workout as it helps to warm up the muscles and improve coordination. Static stretching, on the other hand, is better done after your workout when your muscles are already warmed up.
How long should you do dynamic stretching?
The amount of time you should spend doing dynamic stretching depends on the type of workout you are doing. For most workouts, it is recommended to spend 5-10 minutes doing dynamic stretching before your workout. This will help to ensure that the muscles are warm and ready for the upcoming activity.
How does dynamic stretching prevent sport-related injuries?
Dynamic stretching helps to prepare the body for activity by increasing blood flow to the muscles and improving coordination. By doing dynamic stretches before a workout, you can reduce the risk of sports-related injuries by increasing your flexibility and range of motion. Additionally, dynamic stretching helps to activate the nervous system, which can help you to move with more control and power during your workouts.