Dynamic Stretches & How They Can Help You Today

Dynamic Stretches & How They Can Help You


Dynamic exercises prepare the body to take on the intensity of motion. Therefore, they are advised by coaches as ideal warm-up exercises, before a performance. They also loosen up the muscles to prevent injury from sudden pressure on stiff muscles. 

1. Arm Swings With Bars

Stand erect and hold a sturdy bar with both hands, forming a firm grip
Swing the bar in front of your body with complete motion of both arms.
Repeat this process for 30 seconds.

2. Side Bends

Stand with your feet apart at shoulder width.
You can choose to place a toning bar on your shoulders.
Keeping an erect posture for your torso, lean to one side. Make sure to not lean backward or forward.
Hold this position for 10 seconds then repeat for the other side.
Complete a count of 10 side bends on both sides.

3. Trunk Rotations

Stand with your feet apart at shoulder width and place both hands on your hips.
Bend your knees slightly. Now, rotate your torso from the waist to the sides of your body.
Remember to hold your feet firmly to the ground. Complete 12-20 swings in each direction.

4. Full Back Stretch

Lie down and your back and bring your knees towards your chest while tucking your hands under your knees.
Lean forward in this position until your feet touch the ground. Then, lean backwards to touch your head on the ground.
Repeat this process 12-15 times.

5. Ab Stretch

Rest your back on a stability ball. You can hold a toning bar over your chest.
Push back with your feet while pushing the bar above and then behind your head.
Relapse to the first position and repeat the process 12-15 times.

6. Groin Stretch

Balance your right knee on a stability ball.
Slowly stretch the perched leg out to the side until you feel a pull on the inside of your thigh.
Repeat this exercise 12-18 times for each leg.

7. Hamstring Stretch

Lie on your back and place an exercise tube or rolled up towel at the bottom of your foot.
Pull the tube while raising your leg until you can feel a stretch.
Repeat this 12-18 times for both legs.

8. Leg Swings

Stand with your feet apart at shoulder width.
Swing one leg forward and backward while maintaining a firm grip on the ground.
Repeat 10 swings for each leg.
You can also swing your legs across to stretch the abductors and abductors.

Incorporate these dynamic exercises as part of your warm-up and cool-down routine. You can perform light aerobics before beginning to ensure that your body is warm. These exercises prevent you from injury due to motion without negatively affecting your power or strength.