Dynamic stretching is recommended before your workouts. Doing a light aerobic warm-up and soft tissue work can help improve your ability to perform exercises. There are many different dynamic stretching exercises you can do. We have provided some exercises you can try before your workouts that can help you loosen up.

What Is Dynamic Stretching?

Dynamic stretching is a form of stretching that involves more movement than commonly used static stretches. Rather than holding a stretch, you move your body through ranges of motion that will better prepare you for your workouts.

Why is dynamic stretching important before a workout?

The importance of dynamic stretches is that it can help prevent injuries by warming-up possibly tight/stiff muscles and joints, but more so to prevent injuries from occurring during a workout session. A 10 to 15-minute dynamic stretch makes a huge difference in preventing injuries and increasing their performance.

How Long Should a Dynamic Warm-up Be?

Generally, dynamic stretching warm-up can be between 10 minutes to 20 minutes and you should try to incorporate the following components:

  1. Light aerobic warm-up
  2. Myofascial Release Exercises
  3. Dynamic stretching

Light Aerobic Warm-up

This can include light jogging, biking, or anything else that increases your heart rate and can get you to build up a bit of a sweat. This light aerobic or cardio warm-up can last 5-10 minutes, but shouldn’t be very strenuous.

Myofascial Release Exercises / Soft Tissue Work on a Foam Roller

If you’re feeling chronic tightness or have a history of injury or overuse, this could be adhesions that form in the muscles, tendons, and ligaments. This can cause a decrease in circulation and cause pain, inflammation, and limited mobility. During movement, the fascia must be able to move and stretch freely. This pressure can be done using multiple techniques, such as:

  • Graston technique
  • Strain/counterstain
  • Foam roller
  • Use of a ball to create pressure

This is highly recommended to do pre and post-workout if you want to feel and perform at your best.

Dynamic Stretching Exercises

Once you have taken the time to warm up and have rolled out your muscles you can start doing some of the dynamic stretching exercises we have provided below.


Walking running and gait


Butt kick walk

Butt kick walk - 1
Butt kick walk - 2
  • Walk forward and lift the heels toward the buttocks.
  • Keep the torso upright and stand tall as you do the movement.

Hips crossover

Hips crossover-1
Hips crossover-2
  • Run/walk fast sideways and cross the leg in front of the support leg with a high knee.

Straight leg walk with an arm lift

Straight leg walk with arm lift-1
Straight leg walk with arm lift-2
  • Walk forward with straight legs.
  • Lift the opposite arm up as you lift the leg.

Running butt kicks

Running butt kicks-1
Running butt kicks-2
  • Run forward and kick the heels to the butt.
  • Try to move the opposite arm at the same time as the leg that goes back.
  • Keep the torso upright and stand tall as you do the movement.

High knee walk

High knee walk-1
High knee walk-2
  • Take a step forward and bring one knee up, pulling it with the hands toward the chest.
  • Raise on the tip of your toes as you pull.
  • Lower the leg down in front and bring the other knee up.
  • Keep the back straight as you pull the knee and do not lean forward.

Cradle walk

Cradle walk-1
Cradle walk-2
  • Take a step forward and flex/rotate one knee up, pulling the instep of the foot up with the hands. Raise on the tip of your toes as you pull.
  • Lower the leg down in front and bring the other knee up.
  • Keep the back straight as you pull the foot and do not lean forward.

Mummy walk

Mummy walk-1
Mummy walk-2
  • Stand upright and extend both arms straight in front of you.
  • Lift your leg straight toward the hands as you take a step.

Walking spiderman

Walking spiderman-1
Walking spiderman-2
  • Take an exaggerated lunge step forward and push the hips forward while keeping the chest up to prevent lower back rounding.
  • Bring the hands to the ground (for an increased stretch, bring the same-side elbow than the forward leg toward the heel/ground).
  • Go as low as your flexibility allows.
  • Stand up completely between repetitions.
  • Keep the upper back rounding to a minimum.

Walking spiderman OH reach

Walking spiderman over head reach-1
Walking spiderman over head reach-2
  • Take an exaggerated lunge step forward and push the hips forward while keeping the chest up to prevent lower back rounding.
  • Bring the hands to the ground and reach overhead with the outside hand.
  • Bring the hand on the ground and lift yourself up and repeat on the other side.
  • Go as low as your flexibility allows.
  • Stand up completely between repetitions.
  • Keep the upper back rounding to a minimum.

Agility and Coordination


Dynamic running: Butt kicks

Dynamic Stretching: Running Butt kicks-1
Dynamic Stretching: Running Butt kicks-2
  • Run forward, bringing your heel to your butt while raising the knees.
  • Do a dynamic running motion with the arms that sync the legs.
  • Keep the torso upright and stand tall as you do the movement.

Cardiovascular and Conditioning


Flings

Flings-1
Flings-2
  • Start with your hands straight out to the side and legs wide. From this position, jumping crosses your right arm over your left and your right leg over your left.
  • Go back to the starting position do the other arm and leg and so on.

Trunk rotation – ROM and stretch


Thoracic extension

Thoracic extension-1
Thoracic extension-2
  • Start on all fours and place one hand on the side of the head with the elbow elevated.
  • Lift the elbow up and behind while you rotate in the thoracic region. The head will follow the spine as you induce rotation.
  • Lower the elbow and try to reach across under the body.
  • Keep the lumbar region still during the movement. Focus on the thoracic part of the spine.

Trunk rotations

Trunk rotations-1
Trunk rotations-2
  • Stand tall with your arms on the side 90° from the body.
  • Rotate the hips and torso from side to side, keeping the feet on the ground.

Trunk rotation at address

Trunk rotation at address-1
Trunk rotation at address-2
  • Assume the address posture with your back flat, knees bent and shoulders hanging.
  • Alternate reaching arms to the opposite knee, while maintaining the proper address posture.

Backswing warm-up

Backswing warm-up-1
Backswing warm-up-2
  • Step forward with one leg and turn the trunk to the same side, keeping the head still.
  • Return to the standing position and step sideways with the same leg, turning the trunk to that side.

Backswing warm-up 2

Backswing warm-up 2-1
Backswing warm-up 2-2
  • Stand in address posture.
  • With the front arm, reach at shoulder height backward.
  • With both arms, reach back over the shoulder.
  • With the back arm, reach back over the right shoulder.
  • Keep the head still.

Follow-through (release head)

Follow through release head-1
Follow through release head-2
  • Step back with one leg and turn the trunk to the same side while reaching back with the arm.
  • Return to the center and step sideways with the same leg, turning the trunk to that side and reaching back with the arm.

Golf warm-up; Follow through

Golf warm up - Follow through-1
Golf warm up - Follow through-2
  • Balance on your left leg with the right toes touching the ground.
  • With your right arm, reach over the left shoulder.
  • Still balancing on your left leg, reach over the left shoulder with the left arm.

Side-lying trunk twist

Side-lying trunk twist-1
Side-lying trunk twist-2
  • Start on the side, top leg flexed at the hips with the knee at 90° and lower leg straight.
  • Place a med-ball, foam roller of a similar solid object under the top knee and press onto it so the knee in constant contact with the object.
  • Open the top arm and reach around to the other side, going over the eyes and come back.

Yoga twist

Yoga twist-1
Yoga twist-2
  • Start on the floor with legs crossed and arms outstretched on the sides.
  • Twist from the hips in a fluid side to side motion.
  • Do not force the end range of motion.
  • Do both sides.

Bent Knee Twist

Bent Knee Twist - 1
Bent knee twist-2
  • Start in crook lying and arms outstretched on the sides.
  • Keep the knees and feet together and drop the knee on both sides.
  • Do not force the end range of motion and allow a gentle stretch in the hips and lower back.
  • Keep the shoulders on the floor during the movement.


Side twist

Side twist-1
Side twist - 2
  • Start side-lying, knees bent 90°, with your free hand on the floor in front of your torso.
  • Initiate the movement from the hips and rotate the feet to flip them on the other side
  • Keep the movement around hips and lower back and avoid excessive torso rotation.
  • Do not force the end range of motion.

Supine scorpion

Supine scorpion-1
Supine scorpion-2
  • Start supine with arms outstretched to the sides and legs straight.
  • With one leg, touch the toes on the ground on the opposite side of your body keeping the leg straight, toward the hand.
  • Keep the shoulders on the floor.

Prone scorpion

Prone scorpion-1
Prone scorpion-2
  • Start prone with arms outstretched to the sides and legs straight.
  • Squeeze the glutes and bring the toes of one leg to the opposite side, toward the hand.
  • Keep the shoulders down.

Windmills

Windmills-1
Windmills-2
  • Start with a wide stance and rotate and flex at the hips (pushing the hips back) as you reach toward the foot with the opposite arm.
  • Do not round the upper or lower back.
  • Keep chest and eyes up.

Walking windmill

Walking windmill-1
Walking windmill-2
  • Take a step forward with one foot.
  • Bring the opposite hand down to that foot, reaching backward with the opposite arm. Think of your arms being a windmill.
  • Switch the arms as you step forward with the opposite foot, repeating the process.

Squat and trunk rotation

Squat and trunk rotation-1
Squat and trunk rotation-2
  • Squat down as you raise your hands in front.
  • In the bottom position, rotate your trunk to one side, come back to the center and rotate to the other side.
  • Stand again and repeat.
  • Keep your back straight as you execute the movement.
Dorsiflexion


Dynamic calf stretch

Dynamic calf stretch-1
Dynamic calf stretch-2
  • Start in a push-up position with hips elevated (pike position).
  • Cross one leg behind the other and keep the knee straight.
  • Come up on your toes and lower the heel toward the ground to feel a stretch in the calf.
  • Do not hold the static stretch more than one second.
  • Do it on both sides.

Dynamic soleus stretch

Dynamic soleus stretch-1
Dynamic soleus stretch-2
  • Start in a push-up position with hips elevated (pike position).
  • Cross one leg behind the other and keep the knee bent.
  • Come up on your toes and lower the heel toward the ground to feel a stretch in the calf.
  • Do not hold the static stretch more than one second.
  • Do it on both sides.

Wall 3 way ankle mobilization

Wall 3 way ankle mobilisation - 1
Wall 3 way ankle mobilisation - 2
  • Stand in front of a wall with your foot about a foot length from the wall.
  • Move your knee:
  • Straight forward,
  • Inside and forward,
  • Outside and forward.
  • Alternate between these movements.
Lateral Lunges


Alternating lateral lunge

Alternating lateral lunge-1
Alternating lateral lunge-2
  • Take one step sideways and drop into a lateral lunge.
  • Drive with the flexed leg to get back up and do it on the other side by taking another step.
  • Keep the heel on the ground by pushing the hips back and balancing yourself with the hands.
  • Keep the chest up and toes pointing forward or slightly outward.
  • The knee should be constantly aligned with the foot.
  • Do not round the back or shoulders.

Lateral lunges

Lateral lunges-1
Lateral lunges-2
  • Take one step sideways and drop into a lateral lunge.
  • Keep your foot in the same place as you change sides.
  • Keep the heel on the ground by pushing the hips back and balancing yourself with the hands.
  • Keep the chest up and toes pointing forward or slightly outward.
  • The knee should be constantly aligned with the foot.
  • Do not round the back or shoulders.

Side lunge walking

Side lunge walking-1
Side lunge walking-2
  • Stand upright and take a big step sideways into a side lunge position.
  • Bring the trail leg next to the standing leg as you stand up.
  • Repeat for several steps, then lead with the other leg.

Multi-plane lunge


Lateral lunge plus rotation

Lateral lunge plus rotation-1
Lateral lunge plus rotation-2
  • Take one step sideways and drop into a lateral lunge.
  • From this position, rotate your hips and body to the direction of the lunge.
  • Keep your heel on the ground by pushing your hips back and balancing yourself with your hands.
  • Your knee should be constantly aligned with your foot.
  • Do not round your back or shoulders.

Leg swings


Leg swing

Leg swings-1
Leg swings-2
  • Put one hand on a wall to help your balance and swing your leg front to back, moving from the hips.
  • Maintain a good upper body posture during the movement.
  • Swing forward but squeeze the glutes and hamstrings to bring the leg down instead of forcing the swing.
  • Do not arch the lower back as you bring the leg posteriorly.

Lateral leg swings

Lateral leg swings-1
Lateral leg swings-2
  • Either stand in front of a wall for balance or do it free-standing.
  • Swing your leg with a side to side motion starting from the hips.
  • Do not round the upper back.
Hip flexion


Warm-up Knee-elbow

Warm-up Knee-elbow-1
Warm-up Knee-elbow-2
  • Stand with your feet wide apart.
  • Quickly lift your knee to the opposite elbow
  • Return and repeat with the other leg.

A medial hip static stretch


Adductors mob.

Adductors mob-1
Adductors mob-2
  • Start half-kneeling with the front leg rotated 90° to the side.
  • Lean toward the front leg to stretch the adductors of the back leg and get back up.
  • Repeat.

A hip hinge on one leg


1 Leg toe touch

1 Leg toe touch-1
1 Leg toe touch-2
  • Take a step forward and place the weight on the heel as you bend forward from the hip.
  • Keep the back straight, chest out and a slight bend in the knee.
  • Try to push the heel of the opposite leg toward the ceiling.
  • Look straight ahead as you lower the fingers to the ground.
  • Go as deep as your flexibility allows.

Hip abduction


Hip activation 

Hip activation-1
Hip activation-2
  • Start on all four with your knees under your hips and hands under your shoulders.
  • Abduct the hip on one side as high as possible then extend the leg back completely and return to the starting position.
  • Do not rotate the trunk.
  • Do not rush the movement.

Hip correction

Hip correction-1
Hip correction-2
  • Stand on one leg and drop the hip down.
  • When the hip is down completely, bring it back up to the starting position.
  • Keep the torso level and do not allow any rotation in the hips.
  • Do it in front of a mirror if you have difficulty moving only at the hips.

Knees warm-up at address

Knees warm-up at address-1
Knees warm-up at address-2
  • Assume the address posture with your back flat, knees bent and shoulders hanging.
  • Roll the feet and knees in and out.

Mini-band side steps

Mini-band side steps-1
Mini-band side steps-2
  • Place a mini-band around the thighs, just above the knee or around the lower leg near the ankle.
  • Take a step sideways using your abductors (gluteus medius), without rotating at the hips.
  • Keep the rubber band taut during all the duration of the movement.
  • Keep the back straight.
  • Keep the toes pointing forward at all time.

Hip mobilization


Hip rock

Hip rock-1
Hip rock-2
  • Start on all fours with your hands under your shoulders and knees under your hips.
  • Rock your hips forward to have your trunk and thighs aligned, and rock backward in a fully flexed position with knees at your chest.
  • Keep your head neutral (e.g. do not lookup).

Back & hips side to side rock

Back & hips side to side rock-1
Back & hips side to side rock-2
  • Start on all fours with feet off the floor. Your hands should be under your shoulders and knees behind your hips.
  • Drop your hips to the side to mobilize the hip and lower back.

Hip rock with leg abducted

Hip rock with leg abducted-1

Hip rock with leg abducted-2
  • Start on all fours with your hands under your shoulders and knees under your hips.
  • Stick one leg out to the side with knee straight.
  • Rock your hips forward to have your trunk and thigh aligned, and rock backward in a fully flexed position with your knee at your chest.
  • Keep your head neutral (e.g. do not lookup).

Shoulder circumduction


Shoulder rotations

Shoulder rotations-1
Shoulder rotations-2
  • Place your hands on your shoulders and rotate your arms.
  • Do both directions.

Arms circles

Arms circles-1
Arms circles-2
  • Stand tall and rotate the arms backward then forward in a big circular motion.
  • Do not move the head while doing the movement.

Shoulder mobility with a stick

Shoulder mobility with stick-1
Shoulder mobility with stick-2
  • Grab a broomstick or similar object with a wide overhand grip in front of you.
  • Raise the bar all the way over your head to stretch the pectorals and shoulders and go all the way back to the lower back/glutes.
  • Bring your grip closer as you warm-up.
  • Do not bend the elbows or arch too much in the lower back.

Shoulder mobility with band

Shoulder mobility with band-1
Shoulder mobility with band-2
  • Grab a rubber band with a wide overhand grip in front of you.
  • Raise the band all the way over your head to stretch the pectorals and shoulders and go all the way back to the lower back/glutes.
  • Do not bend the elbows or arch too much in the lower back.

Shoulder mobilization


Arms horizontal swings

Arms horizontal swings-1
Arms horizontal swings-2
  • Stand tall and do horizontal movements of the arms.
  • Do not move the head during the exercise.

Transverse arms swing

Transverse arms swing-1
Transverse arms swing-2
  • Open and close your arms in front of your body.
  • Keep the arms straight.

Glute bridge


Supine bridge

Supine bridge-1
Supine bridge-2
  • Start supine with your knee bent at 90°.
  • Squeeze the glutes and lift the hips off the ground parallel with the torso, without using the lower back or hamstrings.
  • Do not go too far in the range of motion.
  • Repeat without touching the ground.

Supine leg whips

Supine leg whips-1
Supine leg whips-2
  • Start supine in a supine bridge position.
  • Lift one leg perpendicular to the ground.
  • Lower the elevated leg to the side and bring back to the starting position in dynamic motion.
  • Do not turn or drop the hips as you lower the leg.

One leg supine bridge

One leg supine bridge-1
One leg supine bridge-2
  • Start supine with your knee bent at 90°.
  • Bring one knee to the chest and hold it in place with the arms.
  • Squeeze the glutes and lift the hips off the ground as high as you can, without using the lower back or hamstrings.
  • Do not go too far in the range of motion.
  • Keep the head on the floor.
  • Repeat without touching the ground.

Wrist mobilization and stabilization


Warm-up wrist

Warm-up wrist-2
Warm-up wrist-1
  • Put your arm(s) out
  • Move your wrist(s) up and down

Wrist rotation

Wrist rotation-1
Wrist rotation-2
  • Rotate your wrists not too fast nor too slow, working in all the range of motion that you can get.
  • Do rotations in both directions.

Specialty push-up


Yoga push-up

yoga-pushup-1
yoga-pushup-2
  • Start in push-up position hands under the shoulders and push your hips up and back, keeping the knee straight. The goal is to make a continuous line with the arms and the torso.
  • Get back in the push-up position and do a regular push-up.
  • Repeat.

Cat-Cow

cat-and-cow-1
cat-and-cow-2
  • Start on all fours with hands underneath the shoulders.
  • Lift the head and chest simultaneously while letting the stomach sink and the lower back arch to perform the cat.
  • Round the back and let the head and neck drop while trying to get the head and pelvis as close as possible.
  • Do not force the end range of motion as this is not a stretch.
  • Repeat.

Inch Worm

Inch worm-1
Inch worm-2
  • Start in a push-up position.
  • Walk your feet toward your hands while keeping your weight on both your feet and hands.
  • When you cannot ‘inch’ any further, walk back to a push-up position.
  • Repeat the process.

Duck walk with a band

Duck walk with band-1
Duck walk with band-2
  • Wrap an elastic band around your ankle tight enough so it doesn’t sag when your feet are shoulder-width apart.
  • Crouch and walk in a duck-like way forward. Take a step with your front foot, have it flat on the floor then follow with your back foot, keeping the band tight.

Squat to stand

Squat to stand-1
Squat to stand-2
  • Start with your feet a little wider than shoulder-width.
  • Bend over and reach the front of your foot/shoes.
  • Pull yourself into a deep squat position and hold for one second.
  • Keep the lower back straight, chest out and heel on the ground.
  • Keeping a good posture at all times, go as low as your flexibility allows and try to go a little deeper each repetition.

Please Post Your Comments & Reviews

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.