Repeat on the opposite and continue the stretch for up to 30 seconds. Continue these stretches for about 30 seconds or more. Start rotating your arms slowly. When you get your heart rate up, it will start pumping more blood and oxygen throughout the body, including into the muscle tissue. Alternate legs each time you come up from your squat. On the other hand, “The best time to use static stretching is post-workout,” advises Coutts. Stand with your feet at hip width apart, bend the right knee and bring the right foot behind you then pull it towards the glutes. You look like a dog lifting your leg at a fire hydrant. Dynamic stretching examples. Where high knees focused more on the hamstrings in the back of the leg, this movement will engage and stretch the quadriceps in the front of the leg. Step forward and place resistance on each others hands to stretch the chest. Lift it above and over the head till your hands reach behind the neck then quickly bring it back to the starting point and repeat for a few reps. Be sure to keep the back straight and head facing forward. Place the top of your foot on a bench or chair and kneel down. With the opposite hand, press into the right elbow to stretch even further. Place the palms directly under the shoulders. Start down on the floor on the hands and knees. Frog jumps or squat jumps can be performed in a variety of ways. Opening and warming up your hip joints is an often overlooked area for dynamic stretching warm-up. Perform a deep side lunge to the right, then shift over to the left side for a deep side lunge. Stand with your feet at hip width apart. Examples of Dynamic Exercises | Livestrong.com do not alternate, try only one side per set, then move to the other leg for the second set. This should be done rapidly, alternating both legs. As you are performing any type of stretch, be sure that you are in control of your breathing. © 2016-2020 by manvsweight.com The leg cross-over is great for stretching out the hip flexors and glutes. Facing the wall, swing one leg from side to side parallel to the wall. You should never bounce or force a stretch. Here, we stretch the hamstrings, engage the glutes and core, activate the quads, and get our hearts pumping. Repeat on the opposite side. Repeat for a few reps. You can press into this stretch gently by pressing on the back of the head or the chin. Bring the arms forward again and repeat for a few reps. Continue in a smooth motion for about 30 seconds. The best time to use static stretching is post-workout, when the muscles are warm and loose from exercise. kika method our story press blog franchise stretch library store contact us. Be sure to keep the back straight. From a wide stance, the feet should be facing forward to start. Bend one knee and bring it upwards so that the thigh is parallel to the floor. This is dynamic stretching for hamstrings and glutes. In one smooth motion, shift the hips back, bend forward and swipe both hands across the floor as you come up, switch legs and repeat in a walking motion. Repeat on the opposite side. Step back, then hinge and the hips, one leg forward and stretch in the hamstrings. Place one hand on the wall and with the opposite hand grab the back foot and pull it up towards the glutes as you shift your hips forward. 2. Add punches c. Add hugging yourself while alternating top arm 2. Repeat on the opposite side. Static stretching should always be done after your workout is complete as part of your cool down. Step to your side as wide as possible, while keeping the opposite leg straight and planted. Repeat a few times and then complete the jumps for the opposite side. Skipping a. Move your free arm over your head in the air for an extra stretch. Stand up straight with the shoulders back and chest out. Repeat on the opposite side. Dynamic stretching examples Hip circles. Dynamic stretching is described as a controlled movement that takes your body through the full range of motion. Lean forward to get a deeper stretch, release, and repeat on the opposite leg. Butt kickers are fairly straight forward as the name implies. Make to sure to keep your back straight, and stand tall as you kick. All matters regarding your health require medical supervision. In a fast motion, squat down and quickly come back up by pushing off with the heels. Stand or sit up tall and face the head forward. Static stretches are great for cooling down after activity or to improve flexibility on your off days but for pre-activiy stretching, dynamic movements are certainly more appropriate. Bring your right leg to bending and shift it over and across the left leg till the foot nearly touches the floor. Extend the leg upward to where the foot is parallel to the ceiling, then bring it back down again and repeat a few times. Not everyone is flexible so there will be a little discomfort as you go into your stretching, but you should not be experiencing any pain. At this point, you will be reaching towards the toes. Press into the ground with the hips till you feel a stretch in the glute then twist the torso and raise the left hand towards the ceiling. 1. Stand with your feet at shoulder width apart. Being more flexible will help when performing a specific exercise that may be targeting a specific muscle or group of muscles. Performing the Lunge with Hamstring Stretch Begin standing tall, feet together. Note: For 21 more videos covering all muscle groups, visit this dynamic stretching guide by my pals at Your House Fitness. Repeat on the opposite side. A great warm up includes foam rolling, dynamic stretching and locomotion to make sure that you are loose and mobile in the muscles and joints that you are going to use for your workout that day. Walk back with your hands to the starting point and repeat for a few reps. It will improve circulation, flexibility and overall range of motion. Use the filters below to find the most suitable stretch exercise for your situation. Bring it back to the front and repeat without holding. When your front leg is at a 90 degree angle, push up through your forward foot and back to the starting position. If you have the ability to move your joint through an entire range of motion, you will have an advantage during competition. Jumping Jacks. Full range of motion can also be a good thing for exercise in general. Select which muscle(s) you want to stretch: Stand with your back to a wall, lean the head to the left and with the left hand, pull on the head just slightly. The head is looking down. Where high knees focused more on the hamstrings in the back of the leg, this movement will engage and stretch the quadriceps in the front of the leg. This stretch can be done from a power plate, a small stool, or even a large pillow. Be sure the neck is relaxed and back is rounded. A good warm-up should last about 5-10 minutes making sure to get the heart rate elevated. Keep repeating this smooth transition from side to side for a few reps. Kneel down on your left knee and keep the right foot flat on the floor and facing outwards. This movement will prepare your glutes, quads, hamstrings and have your heart beating to get you going. Be sure to keep the arms straight the entire time. Repeat for a few reps. Holding a ski pole or other type of stick, spread the feet as wide as you comfortably can. Repeat on the opposite side. However, we have to make an important distinction between static and dynamic stretching:​. Lean forward and reach towards the floor with the left hand. Be sure to keep the shoulders down. Bend the left knee and bring the heel in towards the glutes, then return to the starting position then repeat for a few reps before switching to the opposite side. Kneel down on your hands and knees then place your right calf over the left leg. Which, if you’ve ever done a killer leg workout, you should be familiar with delayed onset muscle soreness. Dynamic Stretching Exercise #1: Lunge With A … The following are examples of dynamic stretching and mobility exercises, which could form part of the warm-up program in a training session. Static vs. Squat down, knees over toes and the spine straight. Stand on the wedge with your toes flat against the surface and heels off the wedge slightly. The stretches below are dynamic stretches, meaning you can do them as part of a warmup or anytime during the day to alleviate tension. Bring both straight arms upward slightly, then pulse downward, raise the hands even higher , and pulse again, continue this motion till the hands reach overhead and repeat. Stand in a wide stance with your feet and head facing forward. Lie on your back with one leg extended out and lift the opposite leg (with a bent knee) up to a 90 degree angle. Stand with your feet at shoulder width apart and bring your right arm straight above the head, then reach back till you feel a stretch in the chest. Leaving the hand on the floor, extend the legs and then come back down into your deep squat. Pre-workout is not the time or the place. Keep the back straight and arms in front of you and parallel to the floor. Stand with your feet at hip width apart, hinge at the hips and hold the tips of your toes. Start in the high plank position, then bring your right foot under the bell and on it’s side. Bend the right knee and place the foot across the left knee then squat down till you feel a stretch in the glutes. When talking about stretching, there are two different types of stretching. Look below for examples of dynamic and static stretches! At their heart, dynamic exercises are all about movement. This exercise will also give you a good stretch in the quadricep muscle. Dynamic Stretching Routine & Exercises. Stretching is meant to help you gain flexibility slowly and progressively. Stand with your feet at hip width apart and place both hands together in front of your chest or out to the sides for better balance. A great way to gain flexibility and mobility in the shoulders. With arms both pointed out away from your body, alternate moving them in small and large circles. Leg kicks, while incorporating a hand reach will loosen and stretch your legs, as well as your arms and back muscles. Twist to the opposite and adjust the arms to do the same. Static Stretches. Bring one heel off the ground, and as you place it back down, raise the opposite heel. Manvsweight.com may contain coarse language and unprofessional advice and due to its content it should not be visited by anyone. Place both hands on the front knee and shift the hips forward and backward in a smooth motion. Be sure to keep the back straight and chest out. Keep this motion going for a few reps, then switch directions. Slowly step out with one foot, taking a large step. Here’s an example of a dynamic stretching routine I use to get a full body warm up in only a few minutes. Place a toning bar, light barbell or broomstick on your shoulders. Bend one knee and pull the heel up towards the glutes, then quickly release and repeat on the opposite side. Reach the right arm over head and grasp a sturdy object such as a door frame. Repeat for up to 30 seconds and keep the core engaged. After this initial warm-up each participant was tested for various movements and flexibility. Extend the leg back to the starting position, keep it straight this time and pull it up to where your foot it parallel to the ceiling. Spot Reduction of Fat: Magic Bullet or Myth For Weight Loss? The legs should be straight. Sit on the knees and rest your bottom on the heels. 1 of 11. With both arms straight down by your sides, start to swing them upwards till the fingers are pointing to the sky the quickly bring them back down to the starting position and keep the motion going for about 30 seconds. Start by standing with legs shoulder width apart. Start by getting down on the hands and knees. Bring the hands together and then open the arms wide to squeeze the shoulder blades together and repeat for a few reps. Repeat on the opposite side and be sure to keep the back straight and core engaged for balance. Knee on one knee close to a wall or stable object. Arch the back and look up, then round the back and tuck the neck downwards. Stand with your feet wide apart and take yourself into a side lunge while reaching the fingertips towards the floor. If you exercise regularly you know that we can easily tweak something in our body during a workout. Here’re the some examples of dynamic stretching exercises you should add in your routine: Upper Body Dynamic Stretches Arm rotation. Studies have shown that pre-exercise static stretching is actually not beneficial. Warming up also lubes the joints, readies the tendons and ligaments, and has quite a few mental benefits as well. Place one bent leg over the other and bend the standing leg downward until you feel a stretch in the calf. Repeat for about 30 seconds. Coutts lists, “leg swings, lying leg curls, dynamic crucifixes, [and] arm circles,” as other examples of dynamic stretches. Lift the chin and move it towards your right shoulder, then bring it across the chest and to your left shoulder in a diagonal movement. Actually it's a great way to get your heart pumping and get you in the right state for exercise. Go as gentle as possible, deeply inhale, and as you exhale you can try to relax further into your stretch. Sit on the floor with the legs extended outwards. Also, as you are doing static stretches, these should be done with ease and grace. Raise the arms up over the head while keeping the shoulders down. Keep going up and over the head, reaching behind you till you get to your lower back or as low as you can go without pain. It involves no movement and should be held in position for between 10-60 seconds each set. Set back onto the heels and then come forward again and repeat. With the same leg, bend the knee and bring it back behind you for a quick quad stretch. Some examples of dynamic stretches are arm circles, walking knee to chest, lunge walk with twist, straight leg kick and so on. It can be done from a standing position. Static stretches, on the other hand, are where muscles are extended and held for a period of time. Get down on all fours for this movement. Disclaimer: The information contained on manvsweight.com is not intended as a substitute for consulting with your physician. The frog jump will prepare your lower body for explosive movements during your workout, so you won’t have to start cold. Lower yourself slightly by moving the hands forward. I've heard it time and time again that warming up is a waste of time and energy. Repeat on the opposite side. Static stretching is where you hold a certain stretch for up to 30 seconds per muscle group. Stand facing a wall or a sturdy object that you can put your weight against. CLICK HERE to jump straight to the 101 stretches, or read further to learn more about stretching and exercise in general. Sink deep into the stretch, then bring the foot back to starting position and repeat on the opposite side. Be sure to keep the legs straight the entire time. Perform a side lunge with a smooth transition from right to left, and then from left to right. Step forward into a high lunge position and raise both hands above the head then bend the torso to one side and back to the center. Dynamic stretching is the use of movement to stretch muscles before a workout or athletic competition. Either way, it's a good idea to get it done for many reasons. Start by standing with your legs together and arms at your sides. Repeat on the opposite side. Find a stable object to hold onto if you have any balance issues and swing the leg forward till your foot is at about hip-height, in the same motion, swing the leg back behind you till you feel a stretch in the quadricep. With the opposite arm, grab the top of the foot and pull it back behind you with a bent knee. This is a big mistake for many reasons. Step back with one foot until you are mainly putting pressure on the ball of the foot and the heel is hanging off. Each time you come up move the foot forward a bit more. Simultaneously move both arms up over your head while moving your legs apart–slightly more than shoulder width. Stand facing a wall and place both hands on the wall with extended arms. Keep going till you feel a stretch in the chest then bring it back and repeat for a few reps and switch sides. Raise both hands till they are parallel to the floor and face the palms together. The dynamic exercises you incorporate into your warm-up program should be appropriate to the movements you would experience in … Keeping the back straight, raise both arms above the head and begin to bend your body forward. That could mean incorporating controlled movement into your stretches or your strength-training. Only kick as high as comfortable. Place your knee up on the plate, keep your hands on the floor and shift the weight side to side and front to back in a smooth motion. Stand with your feet in a staggered position and your right foot forward. Stand with your feet at hip-width apart. Shift your weight from side to side in a smooth motion. Stand up straight with the shoulder back, the chest out and head facing forward. Hold for just a second and repeat on the opposite side. Standing with your feet at hip-width apart, shift the hips slightly to one side so that you can lift one foot off of the ground while keeping the leg straight. Repeat for a few reps. Continue for a few reps then switch to the opposite side to complete. Walk your hands out until you reach high plank position. Keep the leg straight, the back straight, and slowly lean forward towards the knee till you feel a stretch in the hamstring. Unlike dynamic stretching, it doesn’t include fluid movement. Butt kicks Jog while kicking your heel to your glutes. Stand nice and tall with the core stabilized. Continue this motion for at least 30 seconds, then repeat on the opposite side. Hold this position while you raise and lower the right arm. STRETCHING ATHLETIC TRAINING Dynamic Stretches Great for a warm-up! Start by standing with your feet slightly more than shoulder width apart. Face forward, engage the core and glutes, and shift your hips forward and backward in one motion. At this stage, the goal isn’t to stretch, but rather to go through “dynamic stretching” movements that will progressively loosen your muscles and lubricate your joints. Examples of dynamic warm-up movements include lunge walks, inch worms, push-ups, leg swings, and pretty much any other bodyweight movement that incorporates a certain degree of flexibility, strength, and range of motion. Abs, Lower Back, Hamstrings > Multi Muscle. Here are some types of dynamic stretching: Torso twist. Go as deep as you comfortably can, come back to standing and switch to the opposite side. Kick one straight leg up to about chest level. Jumping jacks are a great way to do a full body warm-up and also get the lungs and heart going, so you can be ready to perform. Stand in a stationary position, holding onto a wall to stabilize yourself. Move your arms out to the sides, bend the elbows and point the finger tips up towards the ceiling. Push your chest off the floor by extended the arms. Face your head forward and rotate the hips to the right, then the center, and then to the left. I have added detail below each exercise to give you more ideas depending on your fitness level. Most runners have been sitting or lying down for hours before they go for a run, making their muscles tight in the glute, lower back, and pelvic areas. Stand up tall and place one foot in front of you with the heel dug in and the toe pointing up. Dynamic Stretching Basics. The bottom line Carving out the body of your dreams isn’t only about lifting weights and running, you need to keep your body “elastic” if you’re going to make the most of your training. Keep going for about 30 seconds and be sure to sit up nice and tall as you perform this stretch. You should never bounce or force a stretch. The excuse is usually that a warm-up will take away from the energy needed for the actual workout, but that’s just not true. Swing your leg as straight as you can out in front of your body. Stand with your feet at hip width apart. Bend the right leg and bring the foot behind you, grab it with your right hand and pull it towards the glutes. Start in a high plank position then bring your right foot next to your right hand. Repeat for about 30 seconds. As you roll forward, keep going until you are bending forward to stretch the back and hamstrings. Add arm circles b. Lower the heel towards the ground, then raise it back up. Start in the lunge position and keep the back straight and hips square. Kneel down on one knee and place the opposite leg behind to to where the top of the foot, the knee, and the shin is going up the wall. Stand with your feet wide apart and step into a low side lunge. Lie face down on the floor and place both hands directly under the shoulders. Repeat for a few reps. What Is … Repeat and switch to the opposite leg. Dynamic stretches – that involve more movement – are generally recommended for warming up as it helps the body to prepare better for the work ahead. As mentioned before, when the muscles are warm, they are more pliable and flexible. Start in the high plank position then bring the right foot forward and place it on the outside of the right hand. Repeat about 10-15 times. Lift one leg, bending at the knee and attempt to “kick” your butt with your heel. Hold on to a sturdy object and place your heel on the chair. From a standing position, start by lifting one knee high to your chest, while swinging the opposite arm back. Life one leg up into the air until its at a 90 degree angle to your body. This can cause overstretching and possible muscle tears. Stand up straight with your feet at shoulder width apart. As you are in your lunge, give a few rocks from side to side to ensure a good stretch. Place both hand on the object, lift one leg by flexing it’s foot and bring straight across the front of the body till you feel a good stretch in the outer glutes and thigh. Your leg should stay bent at the knee. This movement is also good for loosening hip joints and stretching your inner thigh muscles. Swing the arms in as if you are giving yourself a big hug, then quickly swing them outward and squeeze the shoulder blades together. Stand with your feet together and hands down by the sides. Stop looking for dynamic stretching exercises in Google. Bring one straight arm over head, then the opposite arm simultaneously. Lie on your back and place your foot inside of a resistance band or rope. Take a large step forward with your right leg and place the hands on the hips. Stand with your feet at hip width apart. Static stretching is the most commonly known type of stretch. Lie on your back with the knees bent and feet flat on the floor. Swing both straight arms back and then immediately upwards and overhead. Sit on the floor with your legs extended straight in front of you. Lean forward towards a wall and then in one smooth motion press off of the wall and repeat as if you are rocking forward and backwards. Dynamic stretching is more widely recommended by doctors than ballistic stretching. Repeat for up to 30 seconds, then switch sides. Start in the high plank position the inch your feet forward until the hips are slightly raised. Static stretching should always be done after your workout. The author shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestions found on this site. Continue in one smooth motion and repeat. Clasp the fingers of both hands together and extend the arms out parallel to the floor. Over time you might find you are able to touch your toe, if you aren’t able to do so from the beginning. Lower the hips towards the floor, come back up, and replace the right foot. Keep your feet in the same position and in a controlled manner, twist your torso from one side to the other. Start on the floor on your hands and knees. Repeat for about 30 seconds. Grab the top of the foot and pull it inward, then shift the hips forward just a bit. Even going as far as to say that using static stretching on a tight, cold muscle could increase the chances of injury. You, as a reader of this website, are completely responsible for your own health and healthcare. Your forward foot and pull the leg just a little bit forward away... Definitely will pay off we sometimes get a deeper stretch, then switch to the ground but..., preparing you for squats or any other lower body for explosive movements during your workout is complete as of. 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