Fitness | Stretches

5 Amazing Dynamic Stretches to Use as a Warm-Up Before a Workout

ByJess April 19, 2023April 19, 2023

What are Dynamic Stretches

Dynamic stretches are a type of movement that is active and controlled. In motion, dynamic stretching moved the body past the regular range of motion, without pain.

This type of stretching can be used before a workout as a warm-up since it gets the muscles fired up and flexible. This can help prevent injury during the rigorous activity done during a workout. 

5 Dynamic Stretches

Here are 5 movements you can try to stretch the body and prepare for a workout!

Lung Walks

Lung walks are just like they sound. As you walk, place one leg far out and sink into a lunge, with the front knee about 90 degrees and the back leg extended. Rise, walk a couple of steps then skin into the other side.

This will stretch out the quadriceps (tops of the thighs), the hamstrings (back of thighs), and the glutes.

High Kicks

High kicks are simply stepping forward and kicking your leg high up into the air.

These stretches aim to target the hamstrings, which are located at the back of the legs. It also activates the core for balance and the glutes for stability. 

Back Splits

This is a dynamic movement that involves reaching to the ground with both hands and lifting one leg back. Come to an upright position then repeat, reaching the other leg back and up. 

This will stretch the hamstrings, groin, and abductors, which are the muscles in the hips and glutes that push limbs away from your body.

Hamstring Sweeps

Hamstring sweeps involve walking forwards and with each step, you reach down, bend at the hips, and try to sweep your fingers along the ground. Stand back up and repeat this motion with the other foot forward. 

This stretch will be felt in the calves, hamstrings, and glutes.

Ankle Pulls

Ankle pulls are when you walk and lift one foot off the ground, grabbing that ankle and pulling it towards your face.

This stretches the glutes, and the tops of the thighs, as well as lengthen the joints of the knee and opens the hips.

 Stretching for Muscle and Joint Health

Muscles need to be stretched to help ensure they can move the way you want them to move. Stretching can also help build strength in the muscles, the protective tissue around the muscles, and the joints.

Remember that while there may be tension in a stretch, there should never be a pain. When a stretch is uncomfortable to the point of pain, this means you are pushing the body too fast and too far. Slowly building up to deeper stretches can help increase your range of motion of the body.

Benefits of Dynamic Stretches

This type of stretching can help pump blood and oxygenate the muscles of the body. Since muscles are viscoelastic, they will retain elongation and stretch, allowing you to move deeper and deeper into stretches without discomfort. Dynamic stretching is also a good way to build strength in the joints, ligaments, and muscles while preparing for an exercise routine.

Quick Tips for Stretches

Here are some super quick tips to get the most out of dynamic stretches.

• Do the movement mindfully – take note of how the body moves to notice when your range of motion increases
• Don’t stretch to feel pain – make sure the movement does not overextend your muscles. This is dangerous and can lead to injury
• Try different variations – change up the moves if you want. For example, instead of forward lunges, do side lunges.
• Focus on the muscles you will use during your workout – if you are using dynamic stretches to work out, focus on the muscles you will use during your exercise. For example, if it’s leg day, get those kicks, lunges, and steps in.

The Takeaway

Stretching can improve the range of motion, decreases the risk of injury, and builds strength. Try dynamic stretches before a workout to help you warm up before more vigorous activity. These 5 dynamic movements will stretch the hamstrings, glutes, thighs, and joints in the knees, hips, and ankles. Try them out and watch how amazing you feel before a workout. 

Remember that health comes from within, so it is important to eat well-balanced meals, work out when you can, and take care of your mental health. Daily habits and nutrition become the building blocks of our emotional, mental, and physical wellbeing.

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