Step Up Your Stretching Routine

Patrick Dunham's picture
By Patrick Dunham on January 29, 2018

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 

Static Stretches

Sumo squat (hold for at least 1 minute)

Pigeon stretch

Low-back twist

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.  ​​​​​​​