Do these dynamic stretching exercises to release tight muscle groups and increase athletic performance.
Top 4 Dynamic Stretching Exercises to Warm Up With
Dynamic Stretching V.S. Static Stretching
Dynamic stretching involves movement while stretching your muscles. With static stretching you have to hold a single position for a few seconds before releasing. Many gym-goers have been using static stretches to warm up, but we’re here to tell you that dynamic stretching is a way better warm-up exercise.
Dynamic stretching as a pre-workout activity is necessary to ensure peak muscle performance while doing resistance training exercises. By engaging your muscles as you stretch, your body gets the proper warm-up it needs to go harder and heavier at the gym. On the other hand, static stretching tends to shorten the muscle fibers. This can hinder your athletic performance while working out.
Check out these top dynamic stretching exercises to include in your warm-up routine:
1. Down Dog Dynamic Stretch
Areas of Focus: Shoulders, Thoracic Spine, Hips, Hamstrings, Lower Leg
The down dog dynamic stretch is a great warm-up exercise that targets your lower body. It’s a great move to incorporate into your leg day warm-up routine. Doing this dynamic exercise prevents injuries while you’re running, squatting, or lunging.
- From a kneeling position, place your hands on the ground to lift your knees up. Keep your back straight, knees slightly bent, hands firm on the floor, and balance yourself on the balls of your feet. This is your starting position.
- From here, straighten your right knee while bending your left knee toward your body. Your right heel should be on the ground while your left is off it. This counts as one rep.
- Alternate between your right and left leg simultaneously.
2. Dynamic Hip Stretch with Twist
Areas of Focus: Hip Flexors, Glutes, Thoracic Spine, Lumbar Spine, Shoulders
The dynamic hip stretch with twist is a great exercise that opens up the groin and hips. If your job forces you to sit on an office chair for extended hours, then this is the perfect dynamic stretching exercise for you to do.
- First, assume a push-up position then bring your left foot toward your right hand. Place your left foot on the ground and bend your knee at a 90-degree angle.
- Next, extend your left hand up as high as you can as if you were reaching for the sky. Remember to keep your hips down throughout this exercise. This counts as one rep.
- Alternate between your left and right sides.
3. Dynamic Forward Fold with Twist
Areas of Focus: Hamstring, Glutes, Lower Leg, Thoracic Spine, Lumbar Spine, Shoulders
The dynamic forward fold with twist is a calming yoga exercise yogis use to detoxify the digestive organs. At the same time, gym-goers can use this exercise to improve full body coordination.
- Start with your feet wide apart from one another and your hands on your hips.
- Next, bend down and use your right hand to reach your left foot. At the same time, pull your left hand back and reach for the sky.
- Then, slowly swing your left hand down to your right foot while pulling your right hand back. This counts as one full rep.
- Alternate between your left and right sides.
4. Dynamic Banded Shoulder Distraction
Areas of Focus: Shoulders, Chest, Thoracic Spine
Before hitting your chest, arms, or back, it’s important to perform upper body dynamic stretches. The dynamic banded shoulder distraction is a great upper body stretching exercise using resistance bands. It opens up the chest muscles and relaxes shoulder muscles. So if you’re suffering from chest tightness or shoulder pain caused by bad posture, this dynamic stretching exercise might be just what you need.
- Stand upright with your feet shoulder-width apart and a resistance band in one of your hands.
- Next, place your hands behind you and grab the band on both ends.
- After, stretch the band as far apart as you can. Your arms should be around the height of your shoulder blades.
Do you want to heat up your mobility routine? Give these 2 Evertrain-approved power flows a go:
These are just some of the dynamic stretching exercises that can help enhance your athletic ability. Always remember to stretch any muscle group prior to working it out. For example, before busting out some squats, make sure to perform lower body dynamic stretches. Do these stretching exercises before a workout for maximum gym results.
What dynamic stretching exercises do you do? Share your routine with us in the comments section below!
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