Dynamic stretching is a form of stretching that involves moving your muscles through their full range of motion. It's often used before exercise to prepare your body for physical activity and reduce the risk of injury. Below is a guide to help you incorporate dynamic stretching into your routine.
Warm-Up
Before starting your dynamic stretches, it's important to warm up your body. This can be done with a light jog, cycling, or any activity that gets your heart rate up and blood flowing to your muscles.
Stretches
1. Leg Swings
- Stand on one foot and lift the other leg out in front of you.
- Swing the leg forward and backward, keeping your hips level.
- Repeat on the other leg.
2. Arm Circles
- Stand with your feet shoulder-width apart.
- Extend your arms out to your sides and make circles in both directions.
- Keep your shoulders relaxed and breathe deeply.
3. Lateral Lunges
- Stand with your feet shoulder-width apart.
- Step out to the side with one leg and lower your body into a lunge.
- Keep your front knee over your ankle and your back knee slightly bent.
- Push back up to the starting position and repeat on the other side.
4. Calf Stretches
- Stand facing a wall.
- Place your hands on the wall at shoulder height.
- Step your feet back until you feel a stretch in your calves.
- Lean into the wall and hold the stretch for 20-30 seconds.
5. Hamstring Stretches
- Lie on your back with your legs straight.
- Lift one leg up towards the ceiling and hold it with your hands.
- Gently pull your leg closer to your body until you feel a stretch.
- Repeat on the other leg.
Cool Down
After completing your dynamic stretches, it's important to cool down. This can be done with a light walk or by performing static stretches to help your muscles relax.
For more information on dynamic stretching and other fitness topics, check out our Fitness Tips.