If you are still doing the same old static stretching routine on cold, stiff muscles before you begin your workout, then it is time to take things to a whole new level. It is time to get dynamic.
Dynamic stretching is exactly what it sounds like: Stretching your body while also moving. This type of stretching has been found to help:
- Activate the muscles you will use during your workout
- Improve your range of motion, as well as your balance and coordination
- Enhance muscular performance and power
In fact, a review of over 100 studies concluded that static stretching alone had a negative impact on strength, power and explosive performance.
I have found that a combination of dynamic and static stretches are a great way to prepare for my workouts.
Doing a series of dynamic stretches first helps get my muscles warmed up and ready and then the static stretches ease any muscle soreness from a previous workout or a long day sitting at a desk.
So, instead of just holding it, try some of my favorite dynamic and static stretches below to help ease muscle pain and prepare you for your workout.
Dynamic Warm-Up Stretches
Banded Romanian dead lift – 15 reps
Single-leg Romanian dead lift – 15 reps
Sumo squat to standing (squat to extension with both hands on floor or shins) – 15 reps
Instep stretch openers – 5 reps per leg
Inchworm – 5 reps
Sumo squat (hold for at least 1 minute)
Piriformis stretch (triangle)
Find your strength at Carilion Wellness!
Before performing any exercise consult your physician for clearance. Stop exercising immediately if you feel lightheaded, dizzy or have chest pains.