We’ve all heard the advice to “stretch after exercise to improve your flexibility and prevent soreness.” But how much does it really help? Dynamic stretching is a more effective way to increase your range of motion than static stretching alone. It also trains your body in movements that you would use in the game. This article will teach you more about dynamic stretching and give examples of dynamic stretches and how to incorporate them into your routine.
What is Dynamic Stretching?
Dynamic stretching, also known as active stretching, involves moving your joints and muscles through a full range of motion with a fluid motion rather than holding the stretch for several seconds. Although many people think of static stretching as the best way to warm up before exercise, some studies have found that dynamic stretching is more effective at increasing range of motion and improving sports performance, while static stretching is better at improving flexibility. Dynamic stretching is also known as “ballistic stretching” or “active stretching” because you should use a bouncing or throwing motion to push your joints through a full range of motion.
Active or ballistic stretching differs from traditional static stretching because it uses a faster, more exaggerated motion designed to get your muscles warm and improve your range of motion by using a fast movement instead of a slow, controlled one. The difference between ballistic and static stretching is that in the former, a person is actively moving, contracting, and extending muscles, whereas, in the latter, a person is passively holding a stretch for a period of time.
How to do Dynamic Stretching
When doing dynamic stretches, it’s important to move through all your major muscles to ensure you’re thorough. During your warm-up, engage in a few quick movements for each muscle group listed below, holding each stretch for about 10 seconds. After you’ve gone through all these muscle groups, you’ll have completed a thorough warm-up that will help you perform better and reduce your risk of injury.
Here’s how to do dynamic stretching:
- Start by standing up with your knees unlocked or bent and your toes pointing forward.
- In one movement, drop into a squat, reaching your hands toward the ground.
- Push back up to the start position, and then bend forward at your hips, reaching your hands toward your toes.
- Return to standing, and then reach one arm out to the side, rotating your torso toward that side.
- Switch arms, and then reach both arms above your head, rotating your torso.
- Finally, stretch one leg straight out to the side, rotating your hips and torso toward that leg.
- Switch legs, and then repeat this entire sequence a few more times.
Benefits of Dynamic Stretching
As we’ve mentioned above, dynamic stretching is a great way to warm up before a workout or sporting event as it improves your range of motion and relaxes your muscles. Dynamic stretching is best used as a warm-up rather than a cool-down because it raises your body temperature and heart rate, making it suitable for activities requiring a high level of exertion or when your muscles are cold, such as at the beginning of your workout.
When you perform dynamic stretches before a workout, you’ll improve your overall flexibility, have a reduced risk of injury, and have improved athletic performance. These are some of the most important benefits of dynamic stretching.
1 Easy Dynamic Stretching Exercises
- Lunge: Stand with your feet shoulder-width apart and fold at the hips, reaching one arm toward the ground. Switch sides, and then perform the same motion, with one leg straight out to the side. Hold for 10 seconds.
- Squat: Stand with your feet shoulder-width apart and fold at the hips, reaching one arm toward the ground. Switch sides, and then perform the same motion, with one leg straight out to the side. Hold for 10 seconds.
- Push-Up: Perform 3 sets of 10 push-ups.
- Push-Up Reach: Perform 3 sets of 10 push-ups to get your blood flowing and your heart rate up.
2 Advanced Dynamic Stretching Exercises
- Jumping Jack: Perform 3 sets of 10 jumping jacks.
- Knees-to-Elbows: Perform 3 sets of 10 knees-to-elbows.
Conclusion
Dynamic stretching is a great way to warm your muscles and joints before a workout or sporting event. It improves your flexibility and range of motion and can reduce your injury risk. So, make sure you include it before your workout!
