Dynamic stretching is a form of active movement that isn’t about holding a stretch but rather taking your body through ranges of motion that will better prepare you for your workout or sporting activity.
These types of exercises help prestretch and activate the muscles without overstretching them, as static stretching tends to do.
Unless you want to increase your risk of injury and reduce your performance, a good warm-up is critical. A good dynamic warm-up increases range of movement and blood and oxygen flow to your muscles, tendons, and ligaments before they’re called upon to do serious workout.
So what is a good dynamic warm up?
A good dynamic warm-up should consist of the following components:
Here are few good dynamic exercises:
1/ LUNGE WITH A TWIST
As the name implies, this is a combination of two different moves: a forward lunge and a horizontal twist. The forward lunge helps stretch the hip flexors and activates the legs, glutes, and hips, while the twist stretches out the upper and middle back and activates core rotation.
As you do the lunge, step forward, then drop your hips.After you have lunged, slowly twist toward the side you are lunging for a more intense hip flexor stretch.
2/ LEG SWINGS
This is a great movement for opening up your hips and hamstrings.
Hold on to a wall or fixed surface (or do this move without support for an added stability challenge). Swing one leg back and forth as if you’re kicking a soccer ball. Do about 10 swings on each side.
3/ PUSH UP TO T
Get into an extended plank position with your hands shoulder-width apart and body in a straight line. From here, lower down towards the ground and then press back up to a plank position. Next, twist your body to open up the left side and lift your left arm straight up overhead.
Come back to the hand plank position, perform another push up, and then twist your body to open up to the right side, lifting your right arm overhead. Return back to plank position. Complete 4-6 reps per side.
4/ FIRE HYDRANT CIRCLES
You might get laughed at for looking like a dog peeing on a fire hydrant but you’ll be the one laughing when everyone is complaining that their hips and lower body are stiff and store.
On all 4 fours, make sure your core is braced and nothing moves other than the working leg. Keeping your right leg bent at 90 degrees, take it out to the side and then in a circular motion. Do 5 circles in one direction, then the opposite. Then switch to the other leg.
5/ MEDICINE BALL SQUAT WITH OVERHEAD LIFT
This exercise strengthens your legs, glutes, lower back, arms and shoulders.Stand with your feet wide apart, holding a light medicine ball in front of you in both hands.
Squat down, moving your rear back and keeping your knees over your ankles, and lower the medicine ball to the floor, keeping your head up and back straight (don't hunch).
Return to the start position, and lift the medicine ball over your head. Repeat the squat, and lower ball to the ground. Perform three sets of 10 repetitions. Increase the weight of the ball as you get stronger.
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