Dynamic stretching, an active form of stretching, involves moving through a range of motion repeatedly. Unlike static stretching, which involves holding a position, dynamic stretching prepares the body for physical activity, enhances muscular performance, and reduces injury risk.
What is dynamic stretching?
Dynamic stretches are performed with movement, where you actively move your muscles in and out of the stretched position. This form of stretching is ideal for warming up as it helps increase blood flow and muscle temperature, which can enhance performance.
Dynamic vs. static stretching
While static stretching involves holding a stretch for a period, dynamic stretching is more about movement. It is particularly effective before workouts as it helps transition the body from rest to activity.
Effective dynamic stretches for warm-up
- Jumping jacks: A full-body warm-up that increases heart rate and stretches the shoulders and adductors.
- Leg swings: Loosen the hips and hamstrings with controlled front-to-back leg swings.
- Lunge twists: Combine lunges with a twist to stretch the glutes and engage the core.
Dynamic stretches for upper body
- Arm circles: Improve shoulder mobility with forward and backward arm circles.
- Chair dips: Enhance shoulder and tricep strength with chair dips, using a stable surface for support.
Dynamic stretches for runners
- Butt kicks: Activate the quadriceps and hip flexors, increasing flexibility.
- Squats: Target the lower body joints and muscles, improving overall mobility.
- High knees: Stimulate the cardiovascular system while stretching the lower extremities.
- Lateral lunges: Focus on the inner thighs and gluteal strength.
Benefits of dynamic stretching
Dynamic stretching prepares the body for physical exertion and improves balance, coordination, and flexibility. It can be crucial to injury prevention and overall physical preparedness for any activity.
