Best Dynamic Stretches and All You Need To Know About Dynamic Stretching

Warming up before a workout or activity is often overlooked and considered unnecessary, but its effect on your body says otherwise. It increases blood flow to the muscles and lowers the risk of injuries [1], which are major factors to consider. In this article, we discover how dynamic stretches are significant for pre-workout routines and list the best stretches you can do for your body to achieve maximum efficiency.

Differences Between Static and Dynamic Stretching

Static stretches involve holding and extending a muscle for a period of time under tension, which is usually around 30 seconds. On the other hand, dynamic stretches often mimic the motion of exercise and involve movement instead of holding any position.

These dynamic stretches include plyometric movements, where the muscles are both shortened and lengthened. This stimulates and warms the muscles, making them perfect for a pre-workout routine. Static stretching, on the other hand, involves only lengthening and is better suited to relax your muscles post-workout as it can cool them down.

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Benefits of Dynamic Stretching

There are a range of benefits you can enjoy from just taking a few minutes before your workout to indulging in some dynamic stretches. Here we explore a few of these positive effects:

Reduces Injury Risks

By stretching the muscles used in a workout beforehand and activating them, the chances of sustaining injuries during the exercise itself are reduced as your body is ready to face it, whether it’s a high- intensity workout or low-intensity exercises. Research on athletes has shown how any dynamic activity, when prepped with dynamic stretches, has had positive effects on injury incidences [2].

Increases Blood Flow

Dynamic stretches help in increasing the flow of blood and oxygen to the muscles, while also bringing up the temperature of the body. This reduces the stiffness of the muscle while warming up the body [3].

Improves Joint Health

Stretching helps in lubricating the joints which is important for a better range of motion, enhancing movement quality, and improving muscle strength [4].

Preps the Brain

By mimicking the movements of the workout, your brain receives the signals and preps itself for the upcoming exercises. It can also make you feel relaxed, boost serotonin, and relieve exhaustion [5].

Increase in Range of Motion

As you’re contracting and extending the muscles instead of just being in a static position, it helps you further stretch to the limits of your range of motion when you do your workout. It is also known to increase muscle strength in the midst of allowing a greater range of motion [6]. A wide range of muscle groups and joints are activated, and this includes the hip flexors, legs, glutes, abdominal muscles, and many more. Remember, keeping the knee straight during specific movements is crucial to optimize flexibility, enhance athletic performance, and prevent injuries when running.

How many dynamic stretches should you do before a workout?

At least 5 minutes of dynamic stretching is recommended to warm up the body for a workout routine. This will get your blood flowing and heart rate up, ready to take on varying intensities of exercises.

Jackson Turner

Certified Personal Trainer, Training Program Expert

8 Best Dynamic Stretches For Your Pre-Workout Routine

1. Walking Lunges

Instructions:

1. Stand with feet shoulder-width apart.
2. Step forward with your right foot.
3. Bend both knees; right knee over ankle, left knee hovering above the ground.
4. Press through your right heel to return to standing. Step forward with your left foot, pushing off your right leg, and repeat with the opposite leg.

2. Standing Hip Circles

Instructions:

1. Feet shoulder-width apart, hands on hips for balance.
2. Shift weight to the left leg and lift the right knee.
3. Move the right knee in a big circle clockwise for several reps.
4. Switch to counterclockwise circles for the same number of reps. Repeat with the left leg.

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3. Squats

Instructions:

1. Feet shoulder-width apart, toes slightly out. Tighten your core.
2. Push hips back and bend knees, lowering as if sitting in a chair. Keep chest up and back straight.
3. Go as low as comfortable, ideally until thighs are parallel.
4. Press through heels to return to standing. Repeat your squats.

4. Arm Circles

Instructions:

1. Feet shoulder-width apart, arms extended to the sides at shoulder height.
2. Make small circles forward for 15-20 seconds, gradually increasing size.
3. Switch to small circles backward for another 15-20 seconds, then increase size. Perform a few sets as needed.

5. Leg Swings

Instructions:

1. Stand next to a wall or sturdy surface for balance.
2. Swing one leg forward and backward for 10-15 swings, keeping your torso stable.
3. Face the wall and swing the same leg side to side for 10-15 swings. Repeat with the opposite for balance in this leg workout.

6. High Knees

Instructions:

1. Stand with feet hip-width apart.
2. Lift your right knee toward your chest, then lower it.
3. Quickly switch to the left knee, continuing to alternate.
4. Pump your arms in sync with your legs.
5. Perform for 30 seconds to 1 minute.

7. Upper Body Twist

Instructions:

1. Stand with feet shoulder-width apart, arms bent at 90 degrees in front.
2. Twist your upper body to the right, allowing your arms to follow. Bring your torso back to center.
3. Twist to the left, then return to center.
4. Perform for 30 seconds to 1 minute.

8. Chair Dips

Instructions:

1. Sit on the edge of a sturdy chair with hands beside your hips, fingers facing forward.
2. Slide off the chair, keeping feet flat and knees bent at 90 degrees.
3. Bend elbows to lower your body until they reach a 90-degree angle.
4. Push up and press through your palms to return to the starting position.
5. Aim for 10-15 reps, resting as needed.

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When Should You Do Dynamic Stretches

The movement provided by dynamic stretches prepares the body by reducing stiffness and increasing the range of motion, making it ideal for warm-ups before going into your workout routine [7]. Static stretches are a more relaxed workout and it ideal for cooling down and recovery.

Final Thoughts

Although our laziness often prevents us from properly warming up, we hope this article has given you enough reasons to understand the importance of conditioning your body. Dynamic stretching in particular proves to be essential for a safe and effective workout routine. To discover more stretches and exercises to incorporate in your fitness journey, check out the JustFit app!