HomeSports 2.0Dynamic Stretching Exercises Guide | Types | Benefits | How to Do

Dynamic Stretching Exercises Guide | Types | Benefits | How to Do

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What is Dynamis Stretching?

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Dynamic stretching definition: The stretching exercises which are performed at a slower tempo than typical exercises are known as dynamic stretching. This exercise is commonly used to warm up muscles and properly prepare the body for exercise.

Dynamis Stretching | KreedOn
Image Source: Vogue

Dynamic stretching vs static stretching

Dynamic stretching vs static stretching | KreedOn
Image Source: ACE Physical Theapy and Sports Medicine Institute

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Static stretching is not the same as dynamic stretching. Dynamic stretching exercises are designed to get the blood circulation going. These stretches aren’t sustained for long periods of time. Lunges with a torso twist, trunk twists, walking lunges, or leg swing are few dynamic stretching examples.

Whereas, static stretches, on the other hand, include extending and holding muscles for an extended period of time. A triceps extend or the butterfly stretch, cobra pose are examples of static stretches.

What are the benefits of dynamic stretching?

Benefits of Dynamic stretching before workout: This exercise is of immense benefit to all fitness enthusiasts. People who participate in sports that include running and leaping prefer to form dynamic stretching before a workout.

Several data revealed that both dynamic and static stretching might increase the range of motion. Many researchers have found that static warmups may have a detrimental influence on muscular strength.

Top 10 benefits of Dynamic Stretching

  1. Enhance range of motion and muscular strength.
  2. It improves speed, acceleration & agility.
  3. Increases flexibility.
  4. Increases the body’s range of motion.
  5. Helps to prevent back pain.
  6. Enhances the body’s performing capacity.
  7. Increases blood flow in muscles.
  8. Improves body posture.
  9. Relaxes body muscles.
  10. Stress buster.

READ | How to do Push-Ups: A Complete Step by Step Guide

Dynamic stretching List

Dynamic stretching before workout: Warming up with these exercises is a great approach to get ready to exercise. The following are some examples of dynamic stretching motions.

Exercise Name
Hip Circles
Lunges with a twist 
Squats
Lunges while walking
Arm Circles
Leg Swings
High Knees

Dynamic stretching Examples

Dynamic Stretching | KreedOn
Image Source: RISE Physical Therapy

Dynamic stretching for upper body

Arm circles

How to do | Dynamic stretching for arms

  • Stand with your feet shoulder-width apart and your arms at shoulder height out to the side.
  • Slowly circle your arms, starting with little circles and working your way up to bigger ones. 20 circles should be completed.
  • Perform 20 additional circles in the other way.

Dynamic stretching lower body

Hip circles

How to do

  • Hold a countertop or a wall for support while standing on one leg.
  • Swing your other leg out to the side in tiny circles.
  • Make 20 circles with each leg, then swap legs.
  • As your flexibility improves, progress to larger circles.

Lunge with a twist

How to do | Dynamic stretching for hamstrings

  • With your right leg, lunge forward, maintaining your knee exactly over your ankle and without extending any more than that.
  • With your left arm, reach upwards and bend your body to the right.
  • Return to a standing position by bringing your right leg back. With your left leg, lunge forward.
  • Rep on each leg five times.

Squats 

This whole-body stretch is a great way to get your body warmed up. This stretching may help the body prepare because the action is prevalent in workout regimens.

How to do Squats

  • Standing with your feet hip-width apart is a good idea.
  • Lower the body into a squatting stance, keeping the knees from going beyond the toes.
  • Return to a standing position by squeezing the glutes, which are the muscles in the buttocks.
  • Rep the exercise ten times more.

READ | Learn warmup exercise | Meaning | Benefits | How to do

Dynamic Stretching for back

Toe Touch

How to do

  • Stand straight with your arms overhead. Keep your biceps close to your ears.
  • Gently bend forward to touch your toes.
  • Reach as far down as possible. Keep your knees straight & not locked.
  • Gently stand up again.
  • Repeat the process slowly.

Standing Bicycle

How to do

  • Stand straight with your arms behind your head & your feet hip-width apart.
  • Lift your right knee up & twist your upper body. Bring your left elbow to touch your right knee. Rotate your upper body to return to the initial position.
  • Next, lift your left knee up & twist your upper body. Bring your right elbow to touch your left knee. Rotate your upper body to return to the initial position.
  • Continue alternating sides.

Dynamic Stretching for chest

Double Arm Stretch for Chest

  • Stand straight with feet shoulder-width apart.
  • Lift arms to your side. Shoulder height.
  • Push your arms back until you feel the stretch in your chest. Hold the stretch for 10-30 seconds
  • Recover.
  • Repeat the process.

Elbow Stretch With Arms Above Head for Chest

  • Stand straight with feet shoulder-width apart
  • Lock fingers with your arms behind & above your head
  • Slowly push your elbows back until you feel stretch in your chest
  • Hold for 10-20 seconds
  • Recover
  • Repeat

READ | How to Run Like A Pro | Beginners Guide | Tips | Benefits 

Dynamic stretching for runners

Dynamic stretching for runners is designed to target the muscles of the lower body that are engaged in running.

Lunges when walking

Lunges are often recommended as part of a workout, but they may also assist warm up the muscles in the lower legs, thighs, and buttocks.

How to do walking lunge

  • Step forward with one leg from a standing posture, making sure the knee does not move past the ankle.
  • Return to a standing posture by taking a step forward, then repeat with the opposing leg.
  • This should be done five times on each side.

Leg swings

Leg swings can help you prepare for a lower-body workout or a cardio workout like jogging or cycling.

How To do leg swings

  • Lift one leg and stand up straight. If required, lean against a wall or a large piece of furniture for support.
  • Swing the leg back and forth, as if it were a pendulum. Maintain a straight or bent knee.
  • With the opposing leg, repeat the swinging motion.
  • Carry out 20 reps on each side.

READ | 8 super easy tips for Back Pain Relief | How to relieve back pain?

High knees

This aids in the preparation of the body for running. It replicates a slower, softer kind of running.

How To do high knees

  • Slowly raise one leg up to the chest while standing up straight.
  • Rep with the other knee and return to the beginning position. Continue to alternate knees, increasing the speed as the body warms up.
  • Aim for 20 repetitions on each side.

How to avoid injuries

While wounded, it’s critical to keep your physical activity to a minimum. Stop executing a stretch or exercise if it gives you discomfort.

Some stretching can impose an excessive amount of pressure on the body and is not recommended for those who have specific health problems. Squats, for example, can put a strain on the joints and aren’t recommended for those who have knee problems or arthritis.

Maintaining appropriate form is also critical. It is preferable to go slowly and cautiously than to risk harm.

5 Tips to Avoid Injuries

  • Follow proper stretching techniques
  • Don’t overstretch your muscles
  • Breath while stretching
  • Never stretch an injured muscle
  • Be gentle on your muscles while stretching

Summary 

Dynamic stretch entails performing motions that stretch the muscles, whereas static stretching is extending a group of muscles and maintaining the posture.

Dynamic stretching may be particularly useful for warming up the body before activity.

As with any athletic exercise, a person should concentrate on keeping good form and stopping any activity that causes discomfort.


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