Kinds Of Dynamic Stretching Exercises

Stretching helps improve posture, manage stress and promote circulation, according to the American Council on Exercise. Dynamic stretching uses active muscular effort through range of movement activities to bring about a stretch. Focus on doing dynamic stretches that resemble the activity you are about to engage in.

Arm Swings

Arm swings stretch the muscles of the shoulders and upper back. Stand with your feet shoulder-width apart. Swing your arms across the front of your body as if you were hugging yourself, with one arm above the other. Swing them back out to your sides. Swing them across the front of your body again, switching arms. Repeat this movement for 30 seconds.

Side Bends

Side bends stretch the sides of your torso. Hold a toning bar on your shoulder with both hands or place your hands on your hips. Keeping your lower body still and feet planted firmly on the ground, bend your upper body from side to side. Do not lean forward or back. Hold this position on each side for two seconds. Perform 10 sets of this stretch.

Full Back Stretch

Lie on your back. Draw your knees into your chest and hold them in by grasping your legs from behind your knees. Lift your head off of the ground and bend it in toward your knees. Keep this position as you roll up onto your butt and feet then roll back down to the tops of your shoulders. Complete 10 to 15 rolls.

Alternate Toe Touches

This movement stretches your lower back and hamstrings. Stand with your feet a bit wider than shoulder-width apart. While lifting your right hand in the air, bend forward and reach your left hand toward your right foot until you feel a comfortable stretch. Switch hand placement by reaching your right hand toward your left foot and lifting your left hand in the air.

Leg Swings

This exercise stretches the front of your hips and backs of your legs. Stand with your legs shoulder-width apart. You can place your hands on your hips or put your hand on a wall or back of a chair for balance. Swing one leg out in front of you then behind you. Do 10 full swings per leg.