5 dynamic stretches to prepare your body for exercise
Stretching is an important part of any workout routine. While static stretching — holding the same position for a period of time — is best for after you work out, dynamic stretching is ideal before you work out.
Dynamic stretching is unique in that it puts your joints and muscles through their full range of motion to increase blood flow and improve mobility.
Here's a quick 5-to-10-minute stretching routine you can follow for a great workout.
1.
Runner’s lunge (5 reps per side)
Why do it?
The runner’s lunge is for everyone; not just runners. It opens the hip flexors and streches the lower body.
How to do it
With this stretch, you will look like a runner starting a race. Place one foot forward (in a lunge position) and both hands on either side of your foot. The other leg should be extended back and balanced on toes, or if needed, with your knee on the floor. If you need added balance, place both hands on your front bent knee. Hold for 15 seconds, then switch sides.
2.
Butt kicks (1 minute)
Why do it?
This exercise wakes up your body, while warming up and stretching the quads, hamstrings and glutes.
How to do it
Start standing tall with your back straight and your chest out, bring one heel off the floor toward your glutes, while the opposite hand comes up toward your shoulder (like running arms), then switch to the other side. You can do this stretch at any speed that works for you and stay in place or move forward.
3.
Inchworms (5 reps)
Why do it?
This movement safely stretches the hamstrings while also warming up the arms, chest, abs and your back.
How to do it
Starting in a downward dog position on your hands and feet, walk your feet as far forward as possible while keeping your legs straight. Then, walk your hands out, extending your body into a push-up position and lower toward the floor, arching your back so that your head and shoulders face the sky. Then, flow back into the downward dog position.
4.
Scorpions (5 reps on each side)
Why do it?
This stretch improves hip mobility while strengthening the lower back and core.
How to do it
Start in a “T” formation, with face toward the floor, and roll your body to the side so that your heel comes across your body to meet your opposite hand. Return and repeat to the other side.
5.
Lateral band walk (10 reps on each side)
Why do it?
Lateral band walking warms up the muscles that stabilize the hips and pelvis. It is particularly helpful before any activity that requires running, jumping, twisting or pivoting. The exercise will help improve hip stability, strengthen the hip abductors and increase stability of the knee joint.
How to do it
Using a small loop resistance band, position the band around both legs, just above your ankles. With feet shoulder-width apart, bend knees slightly in a half-squat position. Take a step sideways, then switch legs, shifting weight as you go. Keep hips level while moving.
So, what about post-exercise stretches?
The above stretches can help warm up your muscles before exercise, but your stretching routine shouldn't end there. After a workout, static stretching can help relieve tension, improve flexibility and support recovery. Just 5 to 10 minutes of stretching after physical activity can help your body recover and leave you feeling ready for your next workout.