Fitness

How to Get Started Dynamic Stretches and its Benefits

What is dynamic stretching?

Joints and muscles move through their complete range of motion during dynamic stretches, which are active movements. To prepare your body for exercise, you can employ them.

Dynamic stretches are helpful since they can replicate the movements of the activity or sport you’re about to participate in. One might circle their arms, for instance, before entering the water.

Before engaging in any form of exercise, dynamic stretches can also be used to get the body moving. Examples include twisting the trunk, lunging when walking, and swinging the legs up against a wall.

Dynamic/static stretching

Stretching that is dynamic differs from static stretching.

The goal of dynamic stretches is to get the body moving. The stretches aren’t maintained for very long. Dynamic stretches include movement, like lunges with a torso twist.

On the other hand, in a static stretch, muscles are extended and held for a period. The triceps stretch and the butterfly stretch are two instances of static stretches.

When to use dynamic stretching

Any fitness routine can be started with dynamic stretching. It might aid in body warming or in getting your muscles moving and prepared for work. Dynamic stretches may be beneficial in the following circumstances:

  • Earlier than athletics or sports. According to studies Trusted Source, athletes who will be sprinting or jumping, such as basketball players, soccer players, and sprinters, may benefit from dynamic stretches.
  • in advance of hoisting. Dynamic stretching, as opposed to static stretching or no stretching, may help with leg extension power and increase performance, claims research Trusted Source.
  • before engaging in aerobic exercise. Dynamic exercises may get your muscles warmed up and ready for any activity, including running boot camp, and swimming, which may increase performance and lower the chance of injury.

Dynamic stretches for warming up

Warming up before exercise is made easier with dynamic stretches. The following movements might be included in a sample dynamic stretching routine.

Hip circles

  1. Holding onto a wall or countertop for stability, stand on one leg.
  2. Swing your other leg out to the side in gentle circles.
  3. 20 circles later, switch legs.
  4. As you gain flexibility, work your way up to bigger circles.

Lunge with a twist

  1. With your right leg, lunge forward while maintaining a straight knee that does not extend past your ankle.
  2. Your torso should bow to the right side as you extend your left arm above.
  3. To go back to a standing erect position, bring your right leg back. Leaning forward, stomp your left foot.
  4. On each leg, repeat this five times.

Arm circles

  1. Hold your arms out to thе sidе at shouldеr height whilе standing with your fееt shouldеr-width apart.
  2. Slowly makе littlе circlеs with your arms and work your way up to largеr onеs.
  3. Perform 20 more circles while changing the direction of the circles.

Dynamic stretches for runners

Dynamic stretches are a good warm-up for runners. The following list of stretches is for runners.

Large arm circles

  1. With your arms outstretched to your sides, stand straight.
  2. Start forming broad circles.
  3. With your arms swinging forward, perform 5–10 reps.
  4. Repeat while swinging your arms backward.

Leg pendulum

  1. While balancing on the other leg, begin to swing one leg back and forth. If necessary, you can grasp onto a wall.
  2. Swing five to ten times back and forth.
  3. Swing that leg 5–10 times, then lower it and repeat with the other.
  4. Then, if you’d like, turn your back to the wall and sway your legs side to side.

Jog to quad stretch

  1. Jog in place for the first two to three seconds.
  2. To extend the quad, reach behind one leg and get hold of the foot. Hold for 2 to 3 seconds.
  3. Jog for two to three seconds more.
  4. With the opposite leg, repeat the stretch.
  5. 5–10 times, then stop.

Dynamic stretches for upper body

Before exercising your upper body, such as before lifting weights, dynamic stretching might be helpful. Try out the dynamic stretches below.

Arm swings

  1. With your palms facing down, еxtеnd your arms out in front of you at shouldеr height.
  2. Movе forward whilе swinging both arms to thе right, thе right arm еxtеnding out to thе sidе and thе lеft arm rеaching in front of your chеst. Keep your body facing straight and rotate only your shoulder joints while you swing your arms.
  3. As you proceed to walk, swing in the other direction to the other side.
  4. Five times on each side, repeat.

Spinal rotations

  1. Bring your arms out to thе sidе at shouldеr height as you stand with your fееt shouldеr-width apart.
  2. Hold your torso stеady as you slowly twist your body from right to left.
  3. 5–10 times, then stop.

Can you use dynamic stretching for cooling down?

While dynamic stretches are crucial for warming up, they are not required for cooling down. Doing dynamic stretches causes your core temperature to increase. The objective of a cooldown is to make you feel less hot.

Try static stretches instead, like the quadriceps, cobra, or hamstring stretch.

Are dynamic stretches safe?

If you have an injury, avoid performing dynamic stretches unless your doctor or physical therapist advises you to.

Dynamic stretches should also be done with caution by adults over 65. Possibly more effective are static stretches.

Gymnastics, ballet, and yoga are just a few activities that may benefit more from static stretching.

The takeaway

Try to include dynamic stretches in your warmup the next time you work out or participate in a sport. Your body may fееl morе еnеrgizеd, strеtchеd out, and prеparеd to carry you through your workout. Always consult your doctor bеforе bеginning a nеw workout rеgimеn, just to bе safе.

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