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Dynamic Stretchings – 9 Best Dynamic Stretches to Warm Up


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Have you noticed that dynamic stretchings have replaced standard static stretching? Dynamic stretches are active moments of joints and muscles. Usually, people tend to do dynamic stretchings to warm up their muscles and prepare for exercises. The name stretching indicates that it involves movement rather than holding the stretch in one place.

If you are wondering about how to do dynamic stretches and what are the benefits of it, read this article. Here we will discuss the benefits and top dynamic stretches for runners and athletes.

Benefits of Dynamic Stretchings

Dynamic stretches offer numerous benefits which will allow you to execute much stronger workouts. Moreover, you can practice these stretches to expand your range of motion.

Some highlighted benefits of dynamic stretchings include:

  • Reduce injury
  • Improved athletic performance
  • Relieved tightness
  • Muscles warm-up
  • Decrease stiffness
  • Increases range of motion
  • Improve flexibility
  • Helps prevent injury
  • May improve performance

Despite static stretches, dynamic stretches are a great way to improve flexibility & activate important muscles before a workout.

When to Try Dynamic Stretchings?

Dynamic stretching can be used before the start of any exercise routine. It may help warm up your body or get your muscles moving and ready to work. Some examples that may benefit from dynamic stretches include:

Before sports or athletics: Research shows that dynamic stretches may be beneficial for athletes who will be running or jumping, including basketball players, soccer players, and sprinters.

Before weightlifting: Dynamic stretching may help with leg extension power and improve performance, compared to static stretching or no stretching.

Before cardiovascular exercise: Whether you’ll be running, in boot camp, or swimming, dynamic exercises can get your muscles warmed up and ready, which may improve performance and reduce the risk of injury.

Also, Read – 7 Great Hamstring Stretches

9 Best Dynamic Stretchings


Your trainer might have suggested walking lunges to your workout routine. These exercises help warm up the legs, thighs, and buttock muscles.

Here is how to do walking lunges:

  • Stand upright.
  • From a standing position, step forward with one leg
  • Be sure that the knee does not go past the ankle
  • Return to your standing position and repeat the same with your second leg
  • Repeat it with both legs five to six times

It is just similar to cardiovascular exercises, such as running or cycling. Usually, it prepares you for a lower body workout.

Here is how to do leg swings and dynamic stretchings:

  • Stand upright with a heavy piece of furniture for support
  • Hold your one leg firmly on the ground
  • Gently swing the second leg forward and backward, like a pendulum
  • Be sure to straighten your knee during motion
  • Repeat the same swing motion with your second leg
  • Perform the leg swings five to six times with each leg

Another perfect dynamic stretch to warm up the whole body is the torso twist. Generally, it focuses on your oblique and core muscles to keep your spine mobile and flexible.

Here is how to perform a torso twist:

  • Stand upright with your feet as wide as your shoulders
  • Hold your arms by your sides, with your elbows bent at 90 degrees
  • Now twist your torso from one side to another through your trunk
  • Repeat this torso twist five to six times

Also, Read – 7 Effective Remedies to Get Rid of Stretch Marks


Do you want to stimulate your body for running more gently? High knees are the ultimate dynamic stretch to warm up the prime body.

Here is how to do perform high knees stretches:

  • Stand up straight
  • Slowly bring one knee up toward the chest.
  • Return to the starting position, and do the same with the other knee.
  • Continue to alternate knees
  • Increasing the speed as the body warms up.
  • Aim for 20 repetitions on each side.

Squats are one of the ideal ways to warm up the entire body. It is common among all sports enthusiasts and athletes in their fitness routine. Usually, it targets glutes and quads.

Here is how you can practice this dynamic stretch:

  • Stand upright with your feet hip-width apart
  • Gently lower the into a squatting position
  • Make sure your knees don’t go past the toe
  • By squeezing the glutes and buttock muscles, return to the standing position
  • Repeat this movement ten time

One of the best dynamic stretchings is hip circles. Make sure to perform this before every exercise. It helps loosen the hip muscles as the tight muscles lead to injuries and health issues. Some common health issue due to tight hip muscles is iliotibial band syndrome.

Here is how to practice hip circles:

  • Stand straight with the support of a chair or table
  • Raise your one leg and move it in a circular motion
  • Now raise the other leg and repeat the same motion
  • Perform twenty rotations with each leg

To warm up your shoulder muscles and joints, you can perform the arm circles. It is as simple as the name indicates. Usually, it targets deltoids and other shoulder muscles.

To perform arm circles:

  • Stand upright with the feet shoulder-width apart
  • Hold the arms out to the sides up to shoulders height
  • Now move your arms in a circular motion
  • Start with smaller circles and widen them gradually
  • Move arms clockwise for 20 rotations
  • Repeat the same motion in the opposite direction

To target the trapezius muscles, shoulder rolls are the best dynamic stretchings.

How to do it:

  • Shrug your shoulders up toward your ears.
  • Move your shoulders backward, and then down toward the floor, in circles. 
  • Do forward circles and then backward circles.

Last but not least. There are numerous dynamic stretchings you can perform to warm up your body before a workout.

To do spinal rotations:

  • Stand with your feet shoulder-width apart
  • Bring your arms out to the side at shoulder height.
  • Keep your torso still
  • Slowly start to rotate your body back and forth from right to left.
  • Repeat 5–10 times.

Final Words – Dynamic Stretchings

Here we have mentioned numerous types of dynamic stretchings that you can practice. If any movement causes pain, stop doing it. All the dynamic stretchings involve movements that extend your muscles. Also, it is effective for warming up the body before exercise.

Dynamic stretchings help you improve flexibility and mobility!

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