The Power of Dynamic Stretches Before Any Physical Activity
Whether you’re a high-level athlete or a weekend warrior, training for a marathon or having a friendly game of basketball with friends, preparing your body for physical activity is essential. While there are many ideas floating around on the top ways to activate your body for improved performance and reduced risk of injury, one of the best methods is through a practice called dynamic stretching.
In this guide, we’ll explain what dynamic stretching is, how it works, why it’s so useful as a pre-exercise routine, and provide some tips to incorporate this practice into your regular exercise.
What is Dynamic Stretching?
When you think of stretching, you probably think of static stretching, in which you stretch a muscle or tendon and then hold the position for a period of time. For example, a static stretch might be reaching down to touch your toes to stretch your hamstrings, or holding a lunge to stretch your calves. Make no mistake—these are useful stretches for improving your flexibility over time, but they aren’t warm-ups in and of themselves.
Because all physical activity demands both flexibility and a full range of motion, it makes sense to combine these needs into a single pre-activity warm-up. The solution is dynamic stretching, a type of stretch that activates and lengthens your muscles while getting your body moving at the same time. Simply put, a dynamic stretch is a type of active movement that puts both muscles and joints through a full range of motion in a controlled manner.
Generally, you’ll want to go for dynamic stretch moves that simulate the moves you’ll be doing in the activity. So if you’re about to go for a run, you’ll want to try dynamic stretches that get the hip joints moving. If you’re preparing for golf, you’ll want to dynamically stretch the shoulders, and so on.
When to Use Dynamic Stretching Instead of Static Stretching
Dynamic stretches serve a very different purpose than static stretches. Static stretches are great as a standalone or cool-down exercise that helps you build flexibility, but it does very little to bring blood flow to the tissues you’re about to use, which prepares you for whatever physical activity you’re about to do.
We recommend doing both regularly, but if you’re about to swim, run, weightlift, or do anything physical, dynamic stretching should be the heart of your warm-up routine.
Dynamic stretching is an ideal warmup for all manner of physical activity, including:
Prior to Playing a Sport – Dynamic stretching before sports and athletics is a great way to activate the muscles and joints you’ll be using. This is especially true for sports that involve a lot of running or jumping, such as soccer, basketball, or track sports, where dynamic stretches for the core, hips, and legs can improve performance during game time.
Before Strength Training – Whether you lift weights or work out with your body weight, we recommend dynamic stretching beforehand. Dynamically stretching your lower body before deadlifts or squats, for instance, can improve your leg extension power, improve your performance while lifting, and reduce soreness and the risk of injury.
Before Cardio – If you’re about to go for a run, take a swim, or tackle the Stairmaster, dynamic stretching beforehand is a great choice. These exercises help warm up the muscles you’re about to use, meaning you’ll perform better and be at a lower risk of injury while exercising.
Getting Started with Dynamic Stretching
Depending on the physical activities you do and your specific needs and abilities, certain dynamic stretches might make more sense to incorporate into your routine. Generally speaking, you should focus your dynamic stretching on whatever body parts you’re about to use. For example, if you’re about to go for a 10-kilometre run, you probably won’t need to spend much time stretching your elbows and wrists since they won’t be seeing much use while you run.
Here are eight simple dynamic stretches to get you started. Try mixing and matching these before your next workout, practice, or game to see what kind of difference they make.
1. Deep Squat Rotations
If you’re getting ready to exercise in the gym with weighted squats, this is a great way to open up the shoulders and back while also preparing your lower body. Here are the steps:
Squat down on the floor until you reach the lowest point of your squat.
Add some extra support by placing a hand on the floor in front of you.
Holding this position, rotate your torso, reaching towards the ceiling with your free hand.
Hold the extended position for 2-4 seconds, then return to the starting position.
Repeat the exercise with your other arm.
Repeat 5-10 times per side.
2. Hip Circles
This stretch is great for runners, basketball players, or anyone else relying on their lower bodies during their activity of choice. Here’s how to do it:
Stand on one leg, holding onto a wall, bar, or countertop for balance.
Gently swing your other leg out to the side and rotate it in small circles.
Perform 20 circles, then switch legs.
Repeat with your other leg.
As you become more flexible over time, you can expand the circles for a deeper dynamic stretch.
3. Lunge with a Twist
This exercise helps you engage your quads and core at the same time, making it ideal for almost all types of physical exercise. Here are the steps:
Lunge forward with your right leg, making sure your right knee stays over your right ankle and doesn’t extend any further forward.
Raise your left arm and bend your torso to the right.
Push your left arm towards your right side while holding the lunge to feel a stretch in your left abdominals.
Return to standing, then repeat with your left leg lunged and your right arm raised.
Repeat 5 times per leg.
4. Arm Circles
If you’re a basketball player or weightlifter, or if you’re involved in any other type of activity that puts strain on the arms and shoulders, this stretch is for you. Here’s how to do it:
Stand with your feet shoulder-width apart.
Hold your arms straight out to the sides at shoulder height.
Starting slowly, make small circles in the air with your hands.
Slowly increase the size of the circles as you go.
Perform 20 gradually-increasing circles in one direction.
Switch the direction you’re swinging your arms and perform 20 more arm circles.
5. Leg Pendulums
This is another great dynamic stretch for runners, swimmers, soccer players, or anyone else relying on their lower body strength. Here’s what you need to know:
Stand on one leg, balancing yourself on a wall if needed.
Swing your other leg forward and back 5-10 times.
Switch legs and swing your other leg 5-10 times.
Turn to face the wall and repeat the exercise, this time swinging each leg side-to-side instead of forward and back.
6. Jog to Quad Stretch
This exercise is a particularly good warm-up stretch for runners. It directly simulates the motion of jogging while incorporating a good stretch in the quads and surrounding areas. Here’s how to do it:
Jog in place for 2-3 seconds.
Reach behind yourself and grab onto one foot, pulling it up towards your back to stretch your quad.
Hold the stretch for 2-3 seconds.
Release your foot, then jog in place for 2-3 more seconds.
Repeat the quad stretch with your other leg.
Repeat 5-10 times per leg.
7. Arm Swings
This dynamic stretch is similar to the arm circles but incorporates a lower body element as well. Here are the steps:
Stand with feet hip-width apart with your arms pointing straight out in front of you, palms facing down.
Keeping your torso facing straight, walk forward.
As you walk, swing your arms to the right side so that your right arm extends out to the right, and your left hand reaches toward your chest.
Continuing to walk and keeping your torso straight, swing your arms to the left side.
Keep walking, and repeat the exercise 5 times per side.
8. Spine Rotations
This dynamic stretch is suitable as a warm-up for nearly everything because it engages your spine and core. Here’s how to perform a spinal rotation:
Stand with your feet shoulder-width apart.
Put your arms out to the side at shoulder height with your palms facing down.
Keeping your torso still, slowly rotate your shoulders and arms to one side and then the other, moving horizontally from left to right.
You should feel a stretch in your lower back as you perform this stretch.
Repeat the exercise 5-10 times per side.
Keeping Your Body in Top Shape
With dynamic stretches like these ones, you’ll feel much more warmed up for whatever physical activity you’re about to do. Dynamic stretching engages your muscles, ligaments, and joints, simulating the motions of exercise and better preparing you. You’ll feel improved performance, better endurance, and increased strength if you commit to dynamic stretching as a warm-up. Plus, you’ll be less likely to injure yourself, and you might even be less sore the following day!
If you’re looking for customized help with your pre-workout routine, the experienced physiotherapists at Triumph Physio and Wellness are here to help. We’ll consider your preferred activities, physical needs, and specific health goals to create a dynamic stretching routine that works for you and supports you when you need it.
Contact us today and discover the power of dynamic stretching!
Creative Commons Attribution: Permission is granted to repost this article in its entirety with credit to Triumph Physio and Wellness and a clickable link back to this page.