Benefits of Dynamic Stretching That Will Convince You to Do It Daily

Dynamic stretching is my new favourite warm-up routine!

It gets your body moving and preps up your muscles for hardcore sessions actively.

Some of the greatest uses of dynamic stretches these days include:

Before any sports – studies find dynamic stretching helpful in prepping the body for running, jumping, and a lot more.

Prior weight lifting- has proven benefits of improving leg extension power and performance.

Before any cardiovascular workouts – its ability to reduce injuries and prep your body for tough sessions, make it a favourite among heart rate-boosting exercisers.

However, the vast sea of benefits that dynamic stretching holds is not just limited to here.

It goes deeper and stronger beyond your imagination.

However, to channel the maximum potential of dynamic stretching one must be clear about how to start and sustain these stretches.

And before we throw light on that, here are your reasons to get started with dynamic stretching today.

Benefits Of Dynamic Stretching And How To Get Going?

There are two popular forms of stretching – Static vs Dynamic Stretching.

While static stretching has limited movements in one place, and hence has limited benefits, but dynamic stretching works on your joints and muscles together for a full range of motion.

Essential, dynamic flexibility training is popular as warm exercises.

But it has also been gaining a huge response from runners these days.

Why?

Let’s find out.

Why Perform Dynamic Stretching Exercises?

Dynamic stretching mainly focuses on boosting your flexibility around particular areas. Moreover, it’s gentle on your body yet exercises a targeted group of muscles to help your pace grow quicker.

This lets you control your motion and also lets your muscles get enough time to acclimate to the new change.

The other major advantages of dynamic stretching include:

#1. Depending on the type of dynamic stretches 

For example, when you perform a lunge, a popular dynamic stretching that acts on your legs, core and hip muscles, the key muscles get warmed up and prepped for the coming workouts.

This ensures less fatigue and more actions.

#2. It improves the range of motion of your joints

According to a study that dates back to 2019 dynamic stretches were proved to be a good way of improving the range of motion around the hamstrings muscles and knee joint by 10%.

This study also showed that stretching was effective in reducing stiffness around the muscles.

#3. They help improving body awareness

Without warm-ups, your body takes time to get into action. But when you do dynamic stretches your body moves and your balance and skills are tested. This makes the body aware of coming challenges.

#4. Improving flexibility

According to a study conducted back in 2017, dynamic flexibility exercises had positive effects on increasing the hip flexibility range.

Altogether, dynamic stretching before a workout can help you:

• Build muscles
• Better performance at your game
• More coordinated senses
• Maximum functionality

However, according to reports people often fail to unlock the maximum potential of the stretching they perform.

This can be due to a lack of enough knowledge about how to get started with dynamic stretching.

Getting Started With Dynamic Stretching

• The first step of dynamic stretching is choosing the type of sport or workout you want to focus on.
• This involves selecting the type of stretching too, for example, studies show that dynamic stretching mixed with static stretching has amazing benefits.
• Once you know what type of stretches to involve, we choose the primary muscles to target first. Usually, these muscles involve the larger ones like the hamstrings, quadriceps, and glutes.

Next, you decide the time you would invest in your dynamic workout.

Since now you know how to start with dynamic stretching it’s time that we plan a stretch routine.

The workouts to include and the workouts to drop out lie in your hand as the following sections bring you the dynamic stretching warm-up routine.

Best Dynamic Stretching Exercises

Check out the following dynamic stretches to get some massive performance under your record.

However, for warm-up exercises make sure that the activities resemble the ones that you are going to perform in your workout.

Dynamic Stretching Warm-Up Exercises

One of the best dynamic warm up before a workout involves the following moves:

#1. Hip Circles

• All you need to do is stand on one leg against a wall for support.
• Now swing the other leg in small circles in the outward direction.
• Perform 20 such circles and then repeat with the other leg.
• As you get used to the exercise, try forming bigger circles for better flexibility.

#2. Lunge with a twist

• Lunge in the forward direction with your right leg while keeping your knee just above the ankle and not away from the ankle.
• Take your left arm above the head and bend your torso on the right side.
• Now return to the original upright position by bringing your right leg back.
• Repeat five times with each leg.

#3. Arm Circles

• Stand in a position where your legs are shoulder-width apart and extend your arms sideways till you are shoulder height.
• Start forming small circles with your arms slowly taking them to larger circles.
• Reverse the direction of these circles and repeat twenty times.

#4. Butt Kicks

This is one of the most simple dynamic warm-up stretching exercises where you just have to walk at a rapid pace with alternative toppings.

• While making these hops, your one knee should be bent until the foot makes contact with your buttocks.
• Repeat the same for each side with each step. In total take 10 such steps.

Next, we talk about the best Benefits of Dynamic Stretching for runners.

Dynamic Warm-Up Exercises For Running

Runners can improve their stamina, skills, and performance with the help of the following dynamic stretches:

#1. Leg Pendulum

• Stand on one leg while swinging the other leg back and forth. You can even stand against a wall for support.
• Swing your leg forward and backward 5 to 10 times
• Now bring back this leg to the original position and start swinging the other leg
• After the whole exercise, you can even face the wall and swing your legs side by side

#2. Jog to quad stretch

• The exercise starts with jogging while reaming in the same place for 2 to 3 seconds.
• Take back your one leg and grab your foot to stretch your quads. Hold onto this position for 2 to 3 seconds.
• Jog again for 2 to 3 seconds.
• Repeat the stretching with the other leg.
• Repeat the whole exercise 5 to 10 times.

#3. Walking Lunge

It is quite easy to perform you just need to move forward as you lunge.

As your body acclimates to the exercise, you will find yourself lunging deeper. This shows that your body is becoming responsive and your performance is enhancing.

#4. Butt Kicks in a push-up position

• These movements involve full-body motion.
• The exercise starts with simple push-ups.
• Once you have completed a few push-ups you got to kick up your leg towards your butt while in the straight arm plank part of the push-up.

#5. Walking knee hugs

• The exercise is simple yet effective.
• You keep walking and with each step bring your knees towards your chest hugging them.

In case you want to target specific muscles and areas of your body, you can try out the dynamic stretches focusing on your upper and lower body.

Dynamic Lower-Body Warm-Up

Lower body warm-up stretches focus more on engaging the hips, quads, and core.

Some of the most beneficial warm-up exercises include:

#1. Hamstrings Scoop

• Start with keeping your one leg straight in front while your heels touch the ground and toes are up.
• Now bend down scooping your hands along the body following the legs as you get back to the original upright position
• Repeat this whole pattern 10 times alternating the sides.

#2. Leg kicks with opposite arm reach

• Extend one of your legs in front while extending your opposite arm towards the toe.
• Walk alternating the legs and extending opposite arms in each step.
• Repeat the whole movement for 10 steps alternating with each step.

#3. High Knees

• Start with jumping at the same position where you were standing.
• Lift one knee up to the height of your hips and then switch to the other side as if you are marching.
• Alternate from side to side for at least one minute

#4. Squat Jumps

• Start with the standing position.
• Now squat down towards the ground and then jump into the air with full powerlifting both knees up to chest height.
• As you return to the ground perform one small squat and then again jump.
• Repeat the whole movement for 30 to 60 seconds.

Next, we focus on the stretches fit for the upper body targeting your muscles.

Dynamic Stretching Upper Body

#1. Walking Lunge Twist

• Stand in an upright position with your arms clasped behind the head.
• Move forward into a lunge while going down on one knee.
• When you are in the lunge position rotate your upper body towards the side of the body where the knee is in front.
• Perform 10 of these movements by alternating the legs and the twist of the body.

#2. Plank Walkout

• Start with the standing position.
• Now drop down on your hands and move to a plank position.
• You can either work through a push-up or walk in the inward direction moving back to your original position.
• Repeat the movement ten times.

#3. Jumping jacks

• Start with an upright position and your hands by the side.
• Take your hands above your head, jump and straddle.
• Return to the original position and repeat the same 30 times

#4. Arm Hugs

• Start with the standing position.
• Quickly alternate with hugging your chest and extending your arms to the side. In short, you got to open and close your chest for at least 30 seconds.

Lastly, we talk about how safe dynamic stretches are for your health and when you shouldn’t perform such exercises.

How Safe Is Dynamic Stretching?

Dynamic stretching is safe for all healthy adults.

However, if you are injured we highly advise you not to go ahead with these exercises without consulting your doctor.

Also, adults over 65 should be cautious while doing dynamic stretching. However, they can perform static stretches without any worry.

Static stretches can be a better alternative for people struggling with chronic diseases that don’t allow them to do hardcore warm-ups and exercises.

Conclusion

The Benefits of Dynamic Stretching are not just limited to boosting your performance.

When you perform a warmup like the dynamic stretches you feel immense energy and rapid action of your body. This doesn’t just give rapid activeness in your workouts but also keeps the fatigue and injuries out of the way.

But what’s the best part of these exercises is that they don’t just stay restricted to particular areas rather they involve entire muscles and joints moving.

This improves the motion around areas and reduces stiffness maximizing your potential to another extent.

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