20 dynamic stretching exercises for a pleasant warm-up

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

A light workout for 5-10 minutes will release tension and increase flexibility.

Dynamic stretching is an active movement during which joints and muscles move in full range. That is, you do not just take a position and hold it, as in a static stretch, but also move, accelerating the pulse and warming up the muscles.

Why dynamic stretching is good

Dynamic stretching has several proven benefits:

• Increases flexibility. Moving in full range, you pump well the mobility of the joints, remove restrictions and make the body more flexible and functional.
• Relieves the feeling of stiffness and stiffness of the muscles. Due to active movements, the temperature of the muscles rises, which increases their extensibility.
• Helps you run faster and jump higher. Exercise increases speed during sprinting and jumping height, so runners, basketball players, and other athletes in team sports stretch before training in motion rather than static.
• Increases performance in strength training. Holding postures negatively affects the ability of muscles to produce strength, but active stretching movements, on the contrary, increase strength and power. Just 30 seconds of such loads increase the power of the leg muscles by 10%.
• Reduces the risk of injury. There is some evidence that stretching reduces the likelihood of muscle and tendon tears.

When and how much to do dynamic stretching

It all depends on what goals you want to achieve. Do dynamic stretching before each workout if you need to increase your performance. But do not get carried away: the warm-up should not be long. Otherwise, you can get the opposite effect: the body will fatigue and productivity will decrease.

It is best to combine dynamic stretching with other techniques. For example, you can do joint exercises for 2 minutes, then do 5 minutes of light cardio, and then move on to 5 minutes of dynamic stretching. Choose five to six exercises and do each one for 30 seconds. Also try to emphasize your weak points.

If you just want to stretch your body in the morning or in the middle of a working day, make up a set of 10 exercises and do each for 30-60 seconds. Choose movements that engage all muscle groups to help warm them up evenly. Change the exercises of the complex periodically to avoid imbalance. And do not ignore some zones just because it is unpleasant for you to develop them: the stiffer the muscle, the more it needs stretching and relaxation.

When not to do dynamic stretching

This type of exercise is not advised after injuries and in the presence of diseases of the musculoskeletal system. At the same time, stretching can be part of a recovery program, but classes should be carried out under the supervision of a rehabilitation therapist.

Also, it is not recommended to perform active exercises for people over 65 years old who are not used to such a load. It is better to start with a passive stretching, take the poses gently and under control.

What exercises to do

1. Deep lunge from the slope

Stand up "with a slide" - give your pelvis up, straighten your arms and stretch your back in one straight line. If you can't straighten your spine, bend your knees slightly and lift your heels off the floor. Sway in this position, stretching your shoulders.

Lunge forward with your right foot, place your foot close to the palm on the outside and make a few springy movements. Return to the "slide", stretch your shoulders, feel a stretch in the back of your thigh. Repeat the deep lunge on the left leg and return to the starting position again.

2. From bend to squat

Stand straight with your feet shoulder-width apart. Lean forward and grab the toes of your feet. Sway, deepening the bend and feeling the stretch in the back of your thighs. Keeping your back straight, lower yourself into a deep squat, turn your knees to the sides, open your chest. Next - in the original pose. Make two or three bends and straighten up.

3. Lunges to the side with a turn of the body

Take a shallow lunge to the right. At the same time, tilt your body with a straight back, turn your chest to the right and touch your right foot with your left hand. Take your right hand back, behind your back. Try to turn the body as much as possible, direct your gaze over your shoulder. Without straightening, go into a lunge on your left foot and touch your right hand to your left foot. Continue alternating sides.

4. Stretching the quadriceps

Stand up straight with your feet together. Bend your right knee, grab your foot with your right hand, and bring your heel to your buttock. Straighten your left hand over your head, stretching up. Change your leg and repeat.

5. Swing forward-backward

Stand sideways against a wall or support. Holding on to it, swing back and forth. Try to perform at maximum amplitude, but do not allow sudden movements, otherwise you can damage the muscles.

6. Swing from side to side

Stand facing a wall or support. Holding on to it, swing to the side. Bring your working leg behind the supporting leg in front to increase the swing amplitude. Strive for full range, but don't use sudden, explosive movements; they can result in injury.

7. Hand rotations with a stick

Pick up a light stick or rope, place your wrists twice as wide as your shoulders. Keeping your elbows straight, raise the stick over your head and move it behind your back. Do the same in the opposite direction. Do not bend your elbows until the end of the exercise. If you can't move the stick behind your back, grab it wider.

8. Tilt with body turn

Place your feet twice as wide as your shoulders. Keeping your back and knees straight, lean forward. Expand the body to the right and touch the left foot with your right hand. Point your left hand towards the ceiling. Try to open your chest fully and unfold it into the wall to your side. Without leaving the slope, repeat in the other direction.

9. Scorpio

Lie on the floor on your stomach, spread your arms in a cross, press your palms to the floor. Raise your right leg, bent at the knee, and try to reach your left arm. Try not to turn the body too much to the side. Return to starting position and repeat on the other side.

10. Squat turns

Place your feet shoulder-width apart, slightly spread the toes of the feet to the sides. Sink into a deep squat, turn your knees, keep your back straight. Place one hand on the floor and turn the body to the side. Point your other hand towards the ceiling. Try to open your chest as much as possible and at the same time keep your lower back arched. Change hands and repeat the other way.

11. Squat Breast Opening

Place your feet shoulder-width apart, spread the toes of your feet to the sides, put your hands behind your head. Sink into a deep squat, turn your knees to the sides, keep your back straight. Bend as much as possible in the thoracic region, take your elbows back, bend your lower back. Relax and then repeat.

12. Lunge stretch

Get on your left knee, push your pelvis forward as far as possible and stretch your left arm up, stretching your side. Bring your pelvis back, sit on your heel, straighten your right knee and pull the toe towards you. Bend over with your back straight, trying to lie with your stomach on your leg. Return to starting position and repeat from the beginning.

13. Stretching the calf muscles

Find an elevation, such as a barbell pancake, platform, or the edge of the machine. Stand on this inventory so that your heels remain suspended. Bring your heels down as far as you can, and then rise onto your toes. Take your time, stretch your calf muscles well at the bottom of the exercise.

14. Shoulder reversal

Raise your arms to the sides, point your palms up. Roll your shoulder inward as far as you can. Next - the starting position and repetition from the other hand.

15. Tilt to the leg

Place your right foot on the heel in front of you, pull the toe towards you. Bend your left knee, bend over with your back straight, take your right hand behind your back, and touch the toe with your left. Try to keep your spine straight and feel the stretch in the back of your thigh. Return to starting position and repeat on the other leg.

16. Cross-legged bend

Place your right foot forward, criss-cross with your left. Stretch up with both hands. Lean forward and touch the floor next to your left foot. Straighten up, again stretch up with both hands. Change legs and repeat. Always bend over to the side behind your standing leg.

17. Stretching the side in the reverse plank

Sit with your hands behind your body, bend your knees and press your feet to the floor. Straining your buttocks, push your pelvis up. At the same time, lift your left hand off the floor, turn your chest to the right and reach with your fingers to the wall behind your head.

Feel the side stretch and the chest open. Tighten your buttocks to keep your pelvis from dropping. Lower yourself back down to the floor and repeat on the other side.

18. Turns from the squat on the floor

Sit down deeply, keeping your back straight, spread your knees to the sides. Turn right and lower both knees to the floor so that one is in front of you and the other is behind you. Lie on your stomach on your knee and stretch your arms forward. Feel the stretch in the gluteus maximus.

Raise your body and take turns lifting your legs off the floor, placing them back on your feet. If possible, return to a deep squat without using your hands, if not, rest your palms on the floor, helping yourself to get up. Do the same on the other side.

19. Caterpillar

Place your feet shoulder-width apart. Bend over and walk with your hands on the floor until it stops lying down. Lower your hips to the floor and arch your back. Lower your shoulders, bring your shoulder blades together, stretch your neck up and look at the ceiling. Bring the pelvis up, going to the support while lying down. Walk your hands on the floor towards your feet and straighten. Repeat from the beginning.

20. Hips Opening

Lie on your back, stretch your arms along the body, place your feet on the floor. Squeezing the buttocks, lift the pelvis up so that the body is stretched in one line. Lift your bent knee off the floor and lift it up. Move your thigh to the side, as if you are trying to put your lower leg on the floor.

In no case do it abruptly. Move smoothly, carefully check the border of your range, otherwise you can injure your muscles. Bring your thigh back, place your foot on the floor and, without lowering your pelvis, repeat on the other leg.

Unlike static stretching, which is often perceived as unpleasant and painful, dynamic stretching is sheer pleasure. Move smoothly, control the process, and breathe deeply. And you will warm up your muscles, make your body soft and docile, and improve your performance in any sport.