Ready to get the most out of your workout? A proper warm-up is your ticket to improved performance, reduced risk of injury, and a more enjoyable fitness routine. Stretching plays a pivotal role in warming up, especially when paired with active, movement-based exercises like dynamic stretches.
Dynamic stretching is an effective way to prepare your muscles and joints for physical activity. These movements not only enhance flexibility and mobility but also increase blood flow and wake up your nervous system. Whether you’re hitting the gym, going for a run, or practicing yoga, dynamic stretching will help you start strong.
In this article, we’ll dive into the what, why, and how of dynamic stretching and share the top 10 pre-workout stretches to help you get loose, stay safe, and feel ready to move!
What’s Dynamic Stretching (and How Is It Different from Static Stretching)?
You’ve probably heard that you shouldn’t stretch cold — and that’s true! However, pre-workout stretching is still a must when done correctly. Enter dynamic stretching, which combines movement and flexibility to safely prime your body for exercise.
Unlike static stretching (holding a muscle in one position for a length of time), dynamic stretching is all about movement. It mimics the actions of your workout, preparing your body to move fluidly and efficiently.
Here’s why dynamic stretching works so well for warm-ups:
- It’s Active: Increases heart rate and blood flow, getting your body physically ready.
- It Improves Mobility: Prepares muscles and joints to move through their full range of motion.
- It Enhances Performance: Activates your nervous system for improved strength and coordination.
Save static stretches for after your workout. They’re perfect for loosening up already-warm muscles, improving flexibility, and minimizing post-workout soreness.
Top 10 dynamic stretches to do before working out
These are just a few dynamic warm-up examples with stretching tips for beginners — feel free to change them up or add new ones! If you want to give your muscles a massage in between movements, try foam rolling for mobility.
1. Leg Swings
- How to Do It: Stand tall, hold onto a wall or support, and swing one leg forward and backward. Switch legs after a few swings.
- Why It Works: Opens up your hip flexors and hamstrings, two muscle groups that tend to get tight.
2. Arm Circles
- How to Do It: Extend your arms wide and make controlled circles. Start small, then gradually increase the circle size.
- Why It Works: A favorite among swimmers, this move loosens your shoulders and upper back.
3. Standing Toe Taps
- How to Do It: Lift one leg straight up and tap your toes with the opposite hand. Alternate sides.
- Why It Works: Engages your core and hamstrings while improving balance.
4. High Knees
- How to Do It: Jog in place, driving your knees as high as possible toward your chest.
- hy It Works: Elevates your heart rate and activates your hip flexors, making it a great option for runners.
5. Butt Kicks
- How to Do It: Jog in place while bringing your heels toward your glutes.
- Why It Works: Loosens up your quads and hamstrings, prepping your lower body for action.
6. Inchworms
- How to Do It: Bend at the hips, walk your hands out to a plank position, then walk them back. Keep your core engaged throughout.
- Why It Works: A full-body move that stretches your hamstrings while activating your core and shoulders.
7. Cat-Cow Stretch
- How to Do It: On all fours, alternate between arching your back (cow) and rounding it (cat).
- Why It Works: A yoga classic, this stretch improves spinal mobility and releases tension in your back.
8. Lateral Squats
- How to Do It: Step to the side into a deep squat, keeping the opposite leg straight. Alternate sides.
- Why It Works: Engages your quads, glutes, and adductors while improving side-to-side movement.
9. Plank Walk-Outs
- How to Do It: From a plank position, walk your hands out slightly farther than your shoulders, then walk them back.
- Why It Works: Great for shoulder mobility and core activation, especially for lifters.
10. Calf Pedals
- How to Do It: Start in a downward dog pose and alternately press your heels toward the floor.
- Why It Works: Stretches out tight calves and improves ankle mobility.
Why regular stretching is VITAL for injury prevention
It’s easy to get carried away in the heat of the moment, so you want to prep your muscles for movement first. Here’s why you should make regular stretching a part of every workout:
- Stretching boosts flexibility for both tendons and muscles. Muscles can stretch to around one and a half times their normal length, but tendons can only manage a measly 4%. Stretching for flexibility is especially important for your tendons.
- Stretching improves blood flow. Stretching for flexibility also stimulates muscle blood vessels, allowing more oxygen to reach muscle fibers and removing more metabolic waste products. This helps muscles repair themselves faster.
- Stretching helps you relax. A tense mental state puts you at risk of injury. Stretching — especially with the help of a foam roller — is a great way to exercise in a healthier frame of mind.
Stretching should never hurt! Always follow safe stretching techniques, and if you feel any sharp pains, release the stretch immediately.
Get “in the zone” with dynamic stretches
The combo of easy warm-up movements and gentle stretching is what makes pre-workout stretches ideal for getting motivated and preventing injuries.
Interested in going beyond the basics? There are lots of pre-workout warm-up ideas tailored specifically to runners, weightlifters, and yoga enthusiasts. If you sit all day and get tight hip flexors, you might want to check out hip flexor stretches and ITB stretches in the DeFranco Agile 8 warm-up.
Also, don’t forget to do a nice, relaxing cool-down with a foam roller! The best cool-down stretches will help you reap the full gains of your workout efforts.
Better Fitness in Oregon and Arizona: Physiq Fitness
Looking for a gym in Salem, Oregon or Gilbert, Arizona? Physiq Fitness has you covered. Take advantage of our large group fitness classes that ensure beginners have a place to learn proper form and stretching techniques.
Learn more about QFIT Team Training and our membership options today! With five convenient locations in the Salem area and one in Gilbert, AZ, we’d love to help you on your way to a happier, healthier lifestyle. If you have any questions, contact our team!