Dynamic Stretching Guide: 6 Dynamic Stretches to Warm Up With

Dynamic stretching is when you stretch your muscles with a little bit of motion instead of holding a still stretch. The subtle movements used in dynamic stretching help to warm up the body and loosen the muscles. Dynamic stretches are an important part of most warm-up routines and can impact your workout in different ways from preventing injury to improving range of motion.

The main difference between dynamic and static stretching is that dynamic stretching exercises use light movement to get the heart pumping and the blood flowing. Static stretches are held for a period of time (usually between thirty and ninety seconds) and are done in a stationary position. Static stretching is performed in a stationary position, holding positions for a period of time (usually between 30 and 90 seconds). Dynamic stretches should be performed before a workout, while static stretching is best reserved for your cool-down period.

Dynamic stretches can have several positive effects on your body and overall health. Here are three benefits of dynamic stretching.

1. 1. Warms up your muscles: A five to ten dynamic stretching warm-up is enough to jump-start blood circulation into your muscles which gears your body for strenuous physical activity.
2. 2. Increases your range of motion: Dynamic stretching routines involve lighter versions of normal movements to alleviate stiffness so that your muscles can go through their full range of motion.
3. 3. Reduces your risk of injury: While static stretches have their use, elongating cold muscles can actually weaken them or reduce your strength for your upcoming workout. On the other hand, dynamic stretching can help increase flexibility so that you have a lower chance of tearing or injuring yourself during exercise.

You should implement dynamic stretching before strength training, cardio, or any kind of athletic activity. This type of stretching is more effective for getting your body ready for exercise than static movements, which are better for cooling down.

There are plenty of dynamic stretches you can perform before your workout to prepare your body properly:

1. 1. Downward dog: The yoga pose downward dog serves as a dynamic stretch to target critical lower-body muscles. Start on the floor with your hands shoulder-width apart, with your shoulders above your wrists. Lift your knees. Next, tuck your toes against the mat or ground, using that leverage to extend your legs and lift both knees into the air. Your body should now resemble an upside-down “V” shape. Extend and lengthen your spine, pressing through the palms of your hands and balls of your feet. Pull your pelvis up toward the ceiling, using the triceps in your upper arms to help stabilize your form. Hold and release. Hold your body in position, making sure to breathe properly. You can pedal your feet as you hold this position for a deeper hamstring stretch.
2. 2. Cat-cow pose: Rather than targeting one specific muscle, the dynamic yoga stretch cat-cow helps athletes their entire upper body, including their back, neck, and forearms. This stretch combines two yoga poses: the cat pose (marjaryasana in Sanskrit) and the cow pose (bitilasana). Practice the cat-cow stretch on a yoga mat, beginning on your hands and knees in a tabletop position with a neutral spine. Raise your belly button and round your spine until your body forms the cat pose with your chin close to your chest. After holding that position for a deep inhale, exhale and let your belly drop slowly. Arch your back and raise your head while squeezing your shoulder blades together and lifting your tailbone up. Hold the cow pose for a moment before returning to the cat pose.
3. 3. Walking lunges: The walking lunge is a bodyweight exercise that works multiple muscle groups throughout your lower body, including your hamstrings, quadriceps, glutes, hip flexors, and calves. Place your feet shoulder-width apart with your knees slightly bent, keeping your spine neutral and your hands on your hips. Take a step forward and bend, lowering your hips, knees, and ankles toward the floor until your back knee is an inch or two from the ground (your front knee should be positioned right over your big toe). As you rise from this position, swing your back leg forward to create an anchor point and repeat the bend on the other side, creating a walk as you lunge.
4. 4. Hand walks: This full-body stretch targets your shoulders, hamstrings, and core muscles. To perform a hand walk, bend over until both of your hands are flat on the ground. Walk your hands forward until your back is almost extended. Keeping your legs straight, inch your feet towards your hands, then walk your hands forward again. Perform two sets of five reps.
5. 5. Standing trunk rotations: Trunk rotations (or torso twists) help improve balance and body stability by targeting the paraspinal muscle that stabilizes your lower back. To perform this upper body stretch, stand straight with your feet shoulder-width apart, extend your arms out in front of you, and place your hands on top of each other. Gently rotate your torso to each side. Perform two sets of 10 reps.
6. 6. Straight leg march: This stretch targets your lower back muscles, hamstrings, and glutes. To perform this lower-body stretch, stand straight, raise your left arm to hip level, and lock your knees. Next, lift your right leg, stretching it up to meet your left hand. Repeat using your right arm and left leg. Perform two sets of 10 reps per leg.

Throw on some athleisure, fire up a MasterClass Annual Membership, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.