Dynamic Stretches You Should Do Daily
Here at Dynamic Fitness, we are big fans of including dynamic stretches in your day-to-day life and before exercising. Dynamic stretches involve active movements where your joints and muscles go through a full range of motion and are used to warm up entire muscle groups. Maurice Harden, personal trainer at Dynamic Fitness shares some dynamic stretches that you can add to your routine!
Start With Dynamic Stretches
Dynamic stretches should be done before you start any exercise routine, whether you are involved in sports, weightlifting, running, or other cardiovascular exercise. These stretches adequately warm up the body, get your muscles moving, and get your body ready to work!
While we recommend dynamic stretching when you warm-up, you don’t have to necessarily do it to cool down. Dynamic stretches are recommended because they raise your core temperature, which is ideal for your pre-workout routine. During your cooldown, your goal is to lower your body temperature which is why static stretches are the norm.
What is Dynamic Stretching?
To warm up your body, dynamic stretches are functional in that they mimic the movement of the exercise that you are about to perform. One example is swimmers circling their arms before getting into the water. These movements warm up your muscles and get you ready for the rest of the workout or activity. Adding exercises like squats, lunges, and other rotations will actively stretch your core.
Ready to get moving? Call Dynamic Fitness to learn about our personal training programs or chat with Maurice Harden, MAT® (Muscle Activation Techniques) specialist, and South Tampa personal trainer!
Advantages of Dynamic Stretches
Performing dynamic stretches before any type of exercise or activity are beneficial because:
Muscles are able to warm up to an ideal exercise temperature which helps improve form and function
Improved range of motion
Reduced risk of injury
Improved mobility
Better performance
Preparedness for high-intensity workouts
We know exercise is your best medicine! We can help your body function properly through medical exercise and watch your technique while exercising to make sure you stay healthy and avoid injury. Call Dynamic Fitness 813- 422-5671 or schedule your fitness assessment!
At Home Dynamic Stretches
Perform these dynamic stretches before working out or doing any physical activity like running, swimming, biking, etc. These are just a few of the great dynamic stretches that you can use to warm-up before exercise:
Hip Circles:
Stand on one leg, hold onto something for support if needed. Gently swing your other leg in small circles out to the side. Do 20 or so reps and switch sides. As your flexibility improves, try to do larger circles.
Lunge with a Twist:
Lunge forward with your right leg. Keep your knee directly over your ankle. Take your left arm and reach overhead, while bending your torso to the right side. Return to an upright standing position, and repeat with your left leg. Do 5 on each side.
Arm Circles:
Stand with feet shoulder-width apart and hold arms out at shoulder height. Circle your arms slowly, working up to larger circles. Perform 20 circles, and reverse direction for 20 more.
Leg Pendulums:
Balance on one leg, start swinging your other leg back and forth. Hold onto something for stability if needed. Repeat with the other leg.
Spinal Rotations:
Stand with feet shoulder-width apart and bring arm out to your sides at shoulder height. Keep your torso still while rotating your body back and forth, right to left. Repeat 5-10 times.
Remember: incorporate a good warm-up and a cool-down into your workout routine. Your muscles will thank you and you might be able to avoid some DOMS (Delayed Onset Muscle Soreness) along the way!
Choosing to incorporate dynamic stretches into your workout routine will help prevent injury (or further injury if recently release from physical therapy) and get your muscles warmed up so you can perform at your peak!
Reach Your Fitness Goals with M.A.T.
If you are ready to reach your fitness goals, contact Maurice Harden at Dynamic Fitness for a personalized training plan created just for you! With the use of isometrics and MAT®, you will learn the best dynamic stretches and exercises for your body.
We believe exercise should be enjoyed and sustainable instead of a punishing task. Call Dynamic Fitness and Medical training to learn more about our comprehensive approach to your health. We offer a range of services from personal training to in-home physical therapy to nutrition and emotional counseling. Call or text 813- 422-5671 to schedule a fitness assessment or learn about our range of wellness services!