Get Warmed Up with Dynamic Stretching Routine

Dynamic stretching is one with active movements in which your muscles and joints go through the full range of motion. These can be incorporated before a workout routine to warm up your body and get your body moving before an intense exercise session.

Dynamic stretching tends to be functional and often mimics the movements of the activity you are about to perform. For instance, a runner may stretch quads and perform big arm circles as part of their dynamic warm-up exercises.

Stretching is important for athletes (Image via Pexels/Run FFWPU)

Benefits of Dynamic Stretching Routine

Dynamic stretching has been gaining popularity over the last few years as opposed to static stretching, which was all of the rage a few years back. Here are some of the reasons why you should include dynamic stretching in your routine:

Dynamic warm-up exercises will help improve the range of motion by reducing muscle stiffness like hamstrings. It will help your body to feel limber.

If you begin with an intense workout session or play the game, your performance might not be optimal. Warming up beforehand will help challenge the body's coordination and balance. Dynamic stretching routines will also help boost the body's flexibility and optimize your athletic performance.

Half cobra pose for stretching (Image via Pexels/Ketut Subiyanto)

Dynamic Warm Up Exercises

1) Spinal Rotations

Spinal rotations are effective upper-body dynamic stretches that help build lower-back mobility.

How to do spinal rotation?

Begin this exercise in a straight standing position with your feet apart at shoulder distance and your hands extended to the sides at shoulder height.
Your torso should still and gently rotate your body in a back-and-forth movement from right to left. Repeat.

2) Large Arm Circles

Large arm circles will help improve the range of motion and are especially beneficial for optimizing performance in throwing games and running.

How do large arm circles?

Start this exercise upright with your arms extended to the sides at shoulder height.
Start making large circles with your arms in clockwise and anti-clockwise directions. Repeat.

3) Walking Lunges

Walking lunges will help strengthen your lower body and stretch your muscles like hamstrings, calves, and glutes.

How do walking lunges?

Start the exercise in an elongated standing posture with both palms on your waist.
Step to the front before lunging down with your front knee in line with your ankle and hip.
Your rear knee should be hovering above the ground. Go back to the standing position by pushing it off the back of your leg.

Walking lunges (Image via Pexels/Sergio Carpintero)

4) Hip Circles

Hip circles will help improve the range of motion and reduce the probability of injury.

How do hip circles?

Start this exercise by standing on one leg while maintaining a balanced body.
Now gently move your raised leg in small circles outward and to the sides.
Perform a few such repetitions in a controlled manner before swapping the legs.
You can start doing the larger circles as you become flexible.

5) Leg Swings

Leg swings can effectively warm up your lower body, stretching the muscles of your legs.

How do leg swings?

Begin this exercise in a straight standing posture before lifting one leg off the ground and balancing your body weight on the other leg.
With a slow and controlled movement, swing your raised leg to the front and the back.
Continue the back-and-forth movement with a full range of motion. Swap sides and repeat.

Stretching after running (Image via Pexels/Nathan Cowley)

The above article gives insight into the benefits of a dynamic stretching routine and the best warm-up exercises you can incorporate before working out. It is an effective way for athletes and other professionals to prepare for the events. It is recommended that everyone, from beginners, should incorporate dynamic stretching exercises into their routine.