Dynamic stretching is a type of stretching where movement and muscular effort are used to stretch the muscles and tendons. Dynamic stretches are often used in warmup routines, after a five to 10 minute aerobic exercise such as a light jog, jumping jacks, or skipping rope. Dynamic stretches get the muscles moving and increase your heart rate while increasing range of motion in the muscles and tendons to be used in the upcoming activity.
Arm Circles
Stand with your feet a little wider than shoulder-width, with your back straight and your knees slightly bent. Hold your arms straight out to your sides and, starting with a forward direction, make small circles with your arms, keeping your elbows straight. Make tight circles for 15 seconds, then gradually make the circles bigger for another 30 seconds. Stop, then reverse the movement so you are making circles in the other direction, starting with small circles again for 15 seconds. Gradually make the cirlces bigger for 30 seconds. Keep your back straight at all times -- do not allow your torso to twist during the movement. Arm circles warm up and stretch the shoulders.
Hip Circles
Stand with your feet wider than shoulder-width, with your hands on your hips. Starting with a clockwise motion, swing your hips in circles for 8 to 10 circles. Stop, then reverse the direction and circle in a counter-clockwise motion for another 8 to 10 circles. Keep your back tall and look forward during the movement. Do not move your feet during the movement. These hip circles warm up and stretch the hip muscles.
Walking Lunges
Stand with your feet shoulder-width apart and, starting with your right leg, make a lunging movement so that your right leg is in front, with the knee over the ankle. Your right thigh should be parallel with the ground. Push off with the ball of your foot, and bring your left leg forward and repeat the motion on that side. If you do not have the room to make walking lunges, simply return your right leg to the starting position and repeat on the left side, staying in place while you perform the lunges. These lunges warm up and stretch the hip flexors.
Butt Kicks
Stand tall and walk forward. On the backswing, exaggerate the movement and kick that heel up toward your butt. This may also be done while jogging. Do this for 30 seconds. Butt kicks warm up the knees, quadriceps and hamstrings.
References
- American College of Sports Medicine Resources for the Personal Trainer, 2007
- Sportsfitnessadvisor.com: Dynamic Stretching
- "Journal of Sports Medicine and Physical Fitness"; Effects of running, static stretching and practice jumps on explosive force production and jumping performance; Young 2003
- "New York Times"; Stretching: The Truth; Gretchen Reynolds; October, 2008
- "European Journal of Applied Physiology"; The effect of an active warm-up on surface EMG and muscle performance in healthy humans; Stewart; 2003
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