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