What is dynamic stretching?
Dynamic stretches are used to help the body warm up before activity. They are dynamic in that they are active movements guiding your muscles and joints through their full range of motion. In many cases, the stretches will mimic the activity you are about to engage in. They can consist of single movements or a dynamic stretch series depending on the type of activity.
What is the difference between dynamic stretches are static stretches?
As you can probably guess, the difference is the movement style. Dynamic movements are designed to get the body moving and ready for activity. As a result, they aren’t held and include moving the body as part of the stretch pattern.
In static stretching, poses are held for extended periods of time with the intention of lengthening the muscle.
When do you use dynamic stretching?
Dynamic stretching is most effective before starting any activity or sport. It helps to warm up the body and get joints and muscles ready for action!
Try this dynamic stretch routine before your next activity:
Hip circles
- Standing on one leg, swing your other leg in small circles out to the side
- Perform 20 circles then switch legs.
Lunge with a twist
- Lunge forward with your right leg, keeping your knee directly over your ankle
- As you come down, reach overhead with your left arm and lean your torso to the right
- Return to the starting position and switch sides, repeat 5 times on each.
Arm circles
- Bring your feet shoulder-width apart and extend your arms out to the sides at shoulder height.
- Start to make small, slow circles, repeat for 20 circles
- Repeat in the opposite direction
Working up to your stretching routine
If you’re feeling extra stiff and are hesitant to hop right into a dynamic routine, try foam rolling before starting your routine to help release some of the tightness.