Dynamic stretching can prepare you for strenuous physical activity. Muscles stretch efficiently when they are warm, and doing dynamic stretches both warms and stretches the muscles in ways that most directly resemble competition. Dynamic stretches for all muscles have been around much longer than you might think.
Hamstrings
Alternating toe touches were popular for years to stretch hamstrings, but the repeated bending and standing caused lower back pain. For an updated dynamic stretch, kick a locked out leg to the sky and touch your toes at chin level. Rapidly pull your leg back down before stepping forward and doing the same with the other leg. This stretch, often called the "Russian March," stretches the hamstring and stimulates the muscle contraction as the leg is pulled down.
Quads
Static stretching was necessary to stretch the quads for years, but you can dynamically stretch your quads with "Tail Kickers." Keeping the knees down and the upper leg in line with the upper body, move only your lower leg as you kick your heels to your rear quickly in short steps. You get a great deal of repetitions in a short time. If the stretch does not hit high enough on the quad, you can overemphasize the movement by moving the knees backward with the heel to stretch the upper quad and even hip flexors.
Shoulders
Everyone who went through physical education as a child has done arm circles. Those arm circles were fun to perform, but did not stretch any muscles because the movement was too slow. Try arm swings, which work at a variety of angles depending on how your muscles feel. Clap your hands behind your back, then slap the opposite shoulders in this dynamic stretch.
Trunk
Trunk twists and side bends are ways to stretch the spine and the surrounding muscles. Either sitting or standing, many people perform these stretches every day because they make sitting in office chairs or standing in a store more bearable. Another dynamic stretch for the back consists of sitting and pulling the knees to the chin, grabbing your shins, and rocking back onto your back and then back up to a sitting position. Doing this a few times can help stretch out the entire back.
References
- Sports Fitness Advisor: Dynamic Stretches and Stretching Techniques
- "Dynamic Stretching: The Revolutionary New Warm-Up Method to Improve Power, Performance and Range of Motion"; Mark Kovacs; 2009
