Dynamic Stretching

62 useful stretches to warm-up with to improve performance and help prevent injuries.

Dynamic stretching is recommended before your workouts. Doing a light aerobic warm-up and soft tissue work can help improve your ability to perform exercises. There are many different dynamic stretching exercises you can do. We have provided some exercises you can try before your workouts that can help you loosen up.

What Is Dynamic Stretching?

Dynamic stretching is a form of stretching that involves more movement than commonly used static stretches. Rather than holding a stretch, you move your body through ranges of motion that will better prepare you for your workouts.

Why is dynamic stretching important before a workout?

The importance of dynamic stretches is that it can help prevent injuries by warming-up possibly tight/stiff muscles and joints, but more so to prevent injuries from occurring during a workout session. A 10 to 15-minute dynamic stretch makes a huge difference in preventing injuries and increasing their performance.

How Long Should a Dynamic Warm-up Be?

Generally, dynamic stretching warm-up can be between 10 minutes to 20 minutes and you should try to incorporate the following components:

  1. Light aerobic warm-up
  2. Myofascial Release Exercises
  3. Dynamic stretching

Light Aerobic Warm-up

This can include light jogging, biking, or anything else that increases your heart rate and can get you to build up a bit of a sweat. This light aerobic or cardio warm-up can last 5-10 minutes, but shouldn’t be very strenuous.

Myofascial Release Exercises / Soft Tissue Work on a Foam Roller

If you’re feeling chronic tightness or have a history of injury or overuse, this could be adhesions that form in the muscles, tendons, and ligaments. This can cause a decrease in circulation and cause pain, inflammation, and limited mobility. During movement, the fascia must be able to move and stretch freely. This pressure can be done using multiple techniques, such as:

  • Graston technique
  • Strain/counterstain
  • Foam roller
  • Use of a ball to create pressure

This is highly recommended to do pre and post-workout if you want to feel and perform at your best.

Dynamic Stretching Exercises

Once you have taken the time to warm up and have rolled out your muscles you can start doing some of the dynamic stretching exercises we have provided below.

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