Dynamic stretching is a type of stretch that involves moving your muscles and joints in maximum range of motion rather than holding them. Dynamic stretches help you increase your body temperature, flexibility, and muscle stiffness, which improve your performance in speed and accelerate your body to the maximum level of workout. So, add these stretching exercises to your daily warm-up routines before the workout or athletic events to perform peak performances.
What is Dynamic Stretching?
Such exercises where your muscles perform an active movement are the perfect definition of dynamic stretching. Dynamic stretches perform movements that mimic functional motions.
Although you can do many types of stretches, for example, if you want to prepare yourself for a run, then high knee exercise is one of them, which will give you a massive boost in your performance.
Benefits of dynamic stretching
The 2012 review suggests that dynamic stretching may be especially beneficial for people who actively engage in sports that involve running and jumping.
According to a 2018 review, dynamic stretching enhances muscle strength and range of motion. However, evidence has been discovered that the effects may be minor and that dynamic stretching can impair performance in certain situations.
Some of the benefits you are getting from dynamic stretching are mentioned below.
Improves Flexibility: Dynamic stretches help to improve flexibility by putting your muscles and joints through their maximum range of motion, which enables more fluid movement.
Increases Blood Flow: This exercise prepares your muscles for more intense physical activity. Dynamic stretching increases circulation, which helps improve performance and reduce the risk of injury.
Improvements in Performance: Dynamic stretches activate the muscles you will be using during your workout or sport because they replicate the movements you will perform, which improves your overall performance.
Increases Mobility: These stretches facilitate better joint mobility, which makes it easier for your body to move and relieves stiffness when you exercise or do any activity.
Reduces Injury Risk: Dynamic stretching can help avoid common injuries, such as sprains and strains, by increasing the mobility and flexibility of muscles and joints.
Improves Posture: If you do this exercise daily, it will improve your Posture by improving body alignment, strengthening tense muscles, and reducing stress.
When to try dynamic stretching
Dynamic stretches help your body gradually cool down after exercise and warm up for a range of activities. If it’s about my advice, then I think these exercises build muscle.
But if you want to do it after a workout, you should focus on exercises that help lower body temperature after a workout.
Dynamic stretches as warmups
Before working out, a person could try some of the dynamic stretches listed below.
Arm circles

These stretches can help warm up the shoulder muscles and joints. You can also cool down your body temperature by doing this exercise.
- Stand up straight with your feet shoulder-width apart.
- Hold your arms out to the sides, at the height of your shoulders.
- Move your arms in a circular motion. Start with small circles and slowly expand them.
- Repeat the motions in the opposite direction after 20 clockwise rotations of the arms.
Hip circles

The hip joints must be warmed up before beginning any exercise. Tight hip muscles can result in injuries and cause pain. To avoid this kind of injury risk, perform the steps below.
- If required, use a wall or a large piece of furniture as support while standing on one leg.
- Move your other leg in a circular motion, raising it to the side.
- Make twenty rotations with each leg.
Lunge with a twist

This exercise can be performed in various ways to suit your skill level and needs. Here, I mention the basic variation.
- Lunge forward with your right leg, keeping your knee over your ankle and not extending it past it.
- Your left arm should reach overhead, and your torso should bend toward the right.
- Return to standing upright by bringing your right leg back.
- Use your left leg to propel yourself forward.
- Do this five times for each leg.
Squats

The best way to warm up is with this whole-body stretch. Because the motion is frequently used in workouts, this dynamic stretch might help the body get ready.
- Position your feet hip-width apart.
- Ensure your knees do not extend past your toes as you slowly lower your body into a squat.
- When you get back to standing, squeeze your glutes, which are the muscles in your buttingtons.
- Do the motion ten times.
Dynamic stretches for runners
Dynamic stretches are a great warm-up for runners. These are some advised stretches for runners.
Large arm circles

- Keep your arms stretched out to your side, and stand straight.
- Start creating big circles.
- Spend five to ten repetitions swinging your arms forward.
- Repeat with arms swinging backward.
Leg pendulum

- Beginning on the other, start to swing one leg back and forth under control. Should you require it, you can hang it on a wall.
- Five to ten times both forward and backward.
- Bring that leg down and then swing five to ten times with the opposite leg.
- After that, you can face the wall and, if preferred, swing your legs from side to side.
Jog to quad stretch

- Jogging in place for two to three seconds should start you.
- Elongate the quad, reach behind one leg, and get hold of one foot.
- Wait two to three seconds.
- Jog once more for two to three seconds.
- Stretch once, then again with the other leg.
- Your repeat range is five to ten times.
Dynamic stretches for upper body
Dynamic stretching can be quite beneficial before working your upper body, as before weightlifting. Practice the following dynamic stretches.
Arm swings

- Standing forward, palms facing down, extend your arms shoulder-height out in front of you.
- With your left arm extending in front of your chest and your right arm reaching out to the side, walk forward as you swing both arms to the right. Keep your body straight, and rotate your shoulder joints while you swing your arms.
- Keep walking while reversing the swing’s direction to the other side.
- Twice on both sides, repeat five times total.
Spinal rotations

- With your feet shoulder-width apart, stand and extend your arms shoulder height outward.
- Maintain stillness in your torso, and begin to turn your body from right to left gently.
- Five to ten times.
Can you cool down with dynamic stretching?
Although dynamic stretching is crucial for warm-up, it is not necessary to conduct it as a cooldown. Dynamic stretches raise your central temperature. Your aim during a cooldown is to drop your temperature.
Try instead static stretches, including hamstring, cobra, or quadriceps stretches.
Is it safe to do dynamic stretches?
Unless your doctor or physical therapist advises it, never practice dynamic stretches if you are injured.
Dynamic stretches should also be taken under consideration by those over 65. One could find more advantages from static stretches.
For activities demanding flexibility, such as gymnastics, ballet, and yoga, static stretching could be more helpful.
Summary
Try to include dynamic stretches in your warmup the next time you play sports or workout. Your body could seem more stretched out, invigorated, and eager to drive you through your exercise. Remember to always consult your doctor before beginning a new workout program.
Faq’s
What’s the difference between dynamic stretching and static stretching?
Static stretching means staying in a long stretch position for 15 to 60 seconds, while dynamic stretching includes active movements that simulate later. Static stretches are not as good for getting ready for hard physical activities as dynamic ones.
Can I do dynamic stretching every day?
You can do dynamic stretching whenever you need to, but how often you do it will depend on your needs and level of exercise. Too much exercise can hurt you, so pay attention to your body and change how hard you work out and how long you do it.
What exercises should be included in a dynamic warm-up routine?
Common exercises used for dynamic stretching include arm circles, leg swings, walking lunges, high knees and trunk twists – each movement actively engaging your muscles and joints to prepare them for what comes next! These movements serve to warm-up for your workout session ahead!