Dynamic Stretching

What is it and why you should add it to your routine.

Put simply dynamic stretching is lengthening your muscles through movement. More specifically, dynamic stretching is performing controlled repetitive movements with the goal of getting your blood flowing and waking up your muscles and joints in preparation for more strenuous exercise. It differs from static stretching which is lengthening muscles by getting into a position and then holding that pose. Dynamic stretching should be done at the beginning of a workout as doing so warms up muscles, enhances mobility, and helps to prevent injury. Dynamic stretching is essential for professional athletes, gymgoers, and even casual exercisers.

Some examples of dynamic stretches include the following: downward dog to pigeon, side shuffles, walking lunges, trunk twists, band pull aparts, arm swings, butt kicks, Frankensteins, high knees, jumping jacks, leg swings, marching in place, skipping, and bodyweight squats, to name a few of the most common.

Dynamic stretching, however, is not just for those beginning a workout. It has many other benefits for the average person looking to stay somewhat active as they age. First, dynamic stretches imitate real-life movements. Take, for example, leg swings. Performing forward and backward leg swings activates hip flexors, glutes, and hamstrings, all muscle groups you need in order to be able to walk.

Additionally, engaging in dynamic movements activates our nervous system. It does so by enhancing the communication pathways between our brains and muscles. This heightened neural activity improves coordination and balance, key attributes to maintain later in life.

Dynamic stretching also increases your blood flow, raises your core temperature, and elevates your heart rate. All these mechanisms enhance muscle elasticity and joint flexibility, which collectively reduce your risk for strains and sprains as you go about everyday movements in your life.

Lastly, the active nature of these repetitive, natural movements gives us an energy boost. Moving your body stimulates the release of adrenaline and increases the delivery of oxygen to your muscles, which heightens our alertness.

Here is an example of a short dynamic stretching routine that can be performed prior to a workout or maybe once a day when you wake up or as part of your wind-down routine in the evening: For best results, repeat 3X:

• March in place- 1 minute
• High knees- 20
• Jumping jacks- 20
• Bodyweight squats-15
• Trunk twists- 20
• Big arm circles- 10 forward, 10 backward
• Leg swings- 10 forward, backward and then out to the side- both legs