Dynamic stretching is an active flow of stretching that uses your active self-mobilization to bring out a stretch. They are best performed prior to your workout to prepare your body for exercise and prevent injuries.  

Try this dynamic stretching routine before your next workout.  

WALKING LUNGES - 2 SETS OF 8-10 REPS

  • Begin standing up straight with your feet shoulder-width apart 
  • Step forward with your right leg, putting the weight into your heel 
  • Bend your right knee, lowering down until parallel to the floor in a lunge position 
  • Push off your heels and return to the standing position and repeat with the opposite leg 

LEG SWINGS - 2 SETS OF 15-20 REPS EACH SIDE

  • Support yourself on a wall or post with one hand and face straight ahead
  • Begin slowly swinging one leg forward and back like a pendulum, keeping your posture tall and your core engaged
  • Repeat on the opposite leg for desired reps

WALKING QUAD STRETCHES - 2 SETS OF 8-10 REPS

  • Begin walking across the turf, bend your left knee and grab your left foot behind you with your left hand
  • Simultaneously, rise up on your right foot and hold the stretch for 2 beats
  • Drop the left foot down, take a step forward and repeat with your right foot for desired reps or the length of the turf  

WALKING HIGH KNEES - 2 SETS OF 8-10 REPS

  • Start standing with your feet hip-width apart and lift one knee up towards your chest
  • Gently, pull your kneed close to your body and hold for 2 beats
  • Return your leg to the ground, take 1 step forward and repeat with the opposite leg
  • Repeat, alternating legs for the desired reps or the length of the turf

SIDE PLANK WITH ROTATION - 2 SETS OF 6-8 REPS

  • Begin lying on your right side with your legs straight and feet stacked on top of each other 
  • Place your right elbow under your right shoulder with your forearm pointing away from you and your hand balled into a fist 
  • With your neck neutral, breathe out and brace your core 
  • Lift your hips off the mat and support your weight on your elbow and the side of your foot, your body should be in a straight line from your ankles to your head 
  • Raise your upper arm straight up and reach as far back as you can while maintaining balance 
  • Return to the starting position and repeat on the opposite side