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The best dynamic stretches for your pre-workout routine
Written byLaura Harcourt
Reviewed byGareth Stables
Warming up before a workout is crucial to ensure you’re ready for action. Learn some of the best dynamic stretches to include in your pre-workout routine
Summary
1What is dynamic stretching?
Dynamic stretching is a particular type of stretching technique which moves your body through a range of motions to prepare your joints, muscles...
2Benefits of dynamic stretching before exercise
There are benefits of performing dynamic stretching before exercise. Warms muscles to help them function, helps you mentally prepare...
3What is static stretching?
Static stretching is the type of stretching you might be more familiar with, holding a stretch for a certain amount of time without moving...
If you struggle with muscular pain during your workout, it could be time to switch up your warm-up routine.
While you’ve probably heard countless times about how important stretching before exercise is, did you know that not all stretches are created equal? Performing dynamic stretches is one of, if not, the best ways to warm up your muscles and get ready for physical activity.
We ask Gareth Stables, Consultant Orthopaedic Surgeon, to explain what dynamic stretching is, how it differs from static stretching and why it’s the preferred choice for many fitness enthusiasts.
What is dynamic stretching?
Dynamic stretching is a particular type of stretching technique which moves your body through a range of motions to prepare your joints, muscles and nervous system for exercise.1 It’s like a dance for your muscles, helping them get warmed up and ready for action.
What is static stretching?
Static stretching is the type of stretching you might be more familiar with, holding a stretch for a certain amount of time without moving. While static stretching can help improve flexibility, it’s been shown to not be the best choice before exercise.4,5
Which type of stretching is best?
Both dynamic and static stretching have their place as part of your fitness routine.
Benefits of dynamic stretching before exercise
There are thought to be several benefits of performing dynamic stretching before exercise. Let’s take a look at what some of these are.
Top 10 dynamic stretches
There are a huge number of dynamic stretches that can help you warm up before exercise. Here we’ve picked out ten of our favourite dynamic stretches to help you get started.
- Stand on one leg, using a worktop or wall for support
- Gently swing your other leg in small circles out to the side
- Perform 20 circles, then switch legs19
- Sit on the ground with both legs out in front of you
- Bend your left leg and place the sole of your left foot alongside your right knee so your legs are making a ‘P’ shape
- Allow your left leg to relax and bend forward, keeping your back straight
- You should feel the stretch on the hamstrings in your right leg
- Repeat on the other side 20,21
- Stand with one leg in front of the other, with your hands flat and at shoulder height pressed against a wall
- Move your back leg further away from the wall while keeping it straight and pressing your heel into the floor
- Keep everything facing the wall and your rear leg and spine in a straight line
- You should feel the stretch in the calf of your back leg
- Hold for a few seconds and repeat with the other leg
- Stand up straight and get into a lunge position
- Slowly lower yourself into the lunge, remembering to keep your back straight. Use your arms to balance if you need to
- You should feel the stretch along the front of the leg that’s bent towards the floor
- Hold for a few seconds and repeat on the other side19
Top tip: as your flexibility improves, you can get lower to the floor and allow more movement in the hip and thigh area.
- Stand tall with your feet slightly wider than shoulder-width apart
- Place your right arm parallel to the floor and place it across your chest
- Bend your left arm upwards, using your left forearm to ease the right arm closer to your chest
- Hold for ten seconds and switch sides22
- Stand up straight, with your feet slightly wider than shoulder-width apart
- Bend your knees slightly
- Interlock your fingers and push your hands as far away from your chest as you can
- This should allow your upper back to relax
- You should feel the stretch between your shoulder blades14
Top tip: this is a great stretch ahead of swimming. You should feel your shoulders loosen with the stretch.
- Stand with your feet shoulder-width apart and hold your arms out to the side at shoulder height
- Circle your arms slowly 20 times, starting with small circles and working up to larger circles
- Reverse the direction of the circles and perform 20 more19
Top tip: this exercise is ideal before boxing or swimming.
- Face forward with your arms extended out in front of you at shoulder height and your palms facing down
- Walk forward as you swing both arms to the right, with your left arm reaching in front of your chest and your right arm reaching out to the side
- As you swing your arms, remember to keep your torso facing straight and only turn your shoulder joints
- Reverse the direction of the swing to the opposite side as you keep walking
- Repeat five times on each side19
Top tip: this will help your arms and your torso loosen. With practice, you can also slowly increase the number of reps you do.
- Stand with your feet shoulder-width apart and bring your arms out to the side at shoulder height
- Keep your torso still and slowly start to rotate your body back and forth from right to left
- Repeat five to ten times23
Top tip: this is a great way to improve lower back mobility before exercise.
- Cross one leg in front of the other
- Bend down to touch your toes
- Move your hands across the floor towards the front leg to stretch the outside of your thigh on the opposite leg
- Repeat on both sides24
The final say
By warming up your muscles, improving your flexibility and enhancing your mental focus, dynamic stretches can prepare your body and mind for any upcoming workouts you have planned.
So why not consider adding the ten dynamic stretches we’ve suggested to your warm-up routine? In doing so, you’ll be able to not only help optimise your performance but also reduce your potential risk of injury.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any
treatments or remedies.
- Iwata, M., et al. Dynamic stretching has sustained effects on range of motion and passive stiffness of the hamstring muscles. Journal of Sports Science & Medicine. 2019;18(1):13. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6370952.
- Behm, DG., et al. Alternative flexibility training. International Journal of Sports Physical Therapy. 2023;18(2). https://doi.org/10.26603/001c.73311.
- Skibski, A., et al. Suggestions and considerations for application of movement screens to clinical practice. The International journal of sports physical therapy. 2024;19(3). https://doi.org/10.26603/001c.92906.
- Arntz, F., et al. Chronic effects of static stretching exercises on muscle strength and power in healthy individuals across the lifespan: A systematic review with multi-level meta-analysis. Sports Medicine. 2023;31;53. https://doi.org/10.1007/s40279-022-01806-9.
- Simic L, N. Sarabon, Markovic G. Does pre‐exercise static stretching inhibit maximal muscular performance? A meta‐analytical review. Scandinavian journal of medicine & science in sports [Internet]. 2012 Feb 8 [cited 2024 May 29];23(2):131–48. Available from: https://pubmed.ncbi.nlm.nih.gov/22316148/
- Jahanmahin M, et al. The Acute Effects of Dynamic and Static Stretching on Muscular Strength, Power and Endurance of Lower Body in Untrained Men. International Journal of Basic Sciences & Applied Research. 2016 March
- Christensen B, et al. The Effect of Static Stretching, Mini-Band Warm-Ups, Medicine-Ball Warm-Ups, and a Light Jogging Warm-Up on Common Athletic Ability Tests. Int J Exerc Sci. 2020 Feb 1;13(4):298-311. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7039492/
- Chaabene, H., et al. Acute effects of static stretching on muscle strength and power: An attempt to clarify previous caveats. Frontiers in Physiology. 2019;10(1468). https://doi.org/10.3389/fphys.2019.01468.
- NHS. Warm-up and cool-down [Internet]. [cited 2024 Mar 26]. Available from: https://www.nhsinform.scot/healthy-living/keeping-active/before-and-after-exercise/warm-up-and-cool-down.
- NHS. How to stretch after exercising [Internet]. [cited 2024 Mar 26]. Available from: https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising.
- Page P. Current concepts in muscle stretching for exercise and rehabilitation. International journal of sports physical therapy [Internet]. 2012 [cited 2024 Jun 4];7(1):109–19. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/
- Takeuchi K, Nakamura M, Kakihana H, Tsukuda F. A Survey of Static and Dynamic Stretching Protocol. International Journal of Sport and Health Science. 2019;17(0):72–9. Available from: https://www.jstage.jst.go.jp/article/ijshs/17/0/17_201829/_pdf/-char/en
- Takeuchi K, Nakamura M, Matsuo S, Kazunori Akizuki, Mizuno T. Effects of Speed and Amplitude of Dynamic Stretching on the Flexibility and Strength of the Hamstrings. Journal of sports science and medicine [Internet]. 2022 Dec 1 [cited 2024 Jun 4];608–15. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9741718/
- NHS. How to warm up before exercise [Internet]. [cited 2024 Mar 26]. Available from: https://www.nhs.uk/live-well/exercise/how-to-warm-up-before-exercising.
- Faelli, E., et al. The effect of static and dynamic stretching during warm-up on running economy and perception of effort in recreational endurance runners. International Journal of Environmental Research and Public Health. 2021;18(16):8386. https://doi.org/10.3390/ijerph18168386.
- Y. Yıldırım, R. Arabacı, A.K. Güngör, R. Görgülü. The effects of dynamic and static stretching exercises performed to elite wrestlers after high intensity exercise on heart rate variability. Science & sports [Internet]. 2023 Feb 1 [cited 2024 Jun 4];38(1):2–11. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0765159722001885
- Judge LW, Avedesian JM, Bellar DM, Hoover DL, Craig BW, Langley J, et al. Pre- and Post-Activity Stretching Practices of Collegiate Soccer Coaches in the United State. International journal of exercise science [Internet]. 2020 [cited 2024 Jun 4];13(6):260–72. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7039475/
- BLAZEVICH AJ, GILL ND, THUE KVORNING, KAY AD, GOH AG, HILTON B, et al. No Effect of Muscle Stretching within a Full, Dynamic Warm-up on Athletic Performance. Medicine and science in sports and exercise [Internet]. 2018 Jun 1 [cited 2024 Jun 4];50(6):1258–66. Available from: https://pubmed.ncbi.nlm.nih.gov/29300214/
- Arthritis.org. 2024 [cited 2024 Jun 4]. Available from: https://www.arthritis.org/health-wellness/healthy-living/physical-activity/other-activities/7-dynamic-warm-ups
- Cai P, Liu L, Li H. Dynamic and static stretching on hamstring flexibility and stiffness: A systematic review and meta-analysis. Heliyon [Internet]. 2023 Aug 1 [cited 2024 Jun 4];9(8):e18795–5. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10407730/
- Dearden K. 3 Ways to Prevent Hamstring Injuries in Sport [Internet]. Newcastle Sports Injury Clinic. 2015 [cited 2024 Jun 4]. Available from: https://www.newcastlesportsinjury.co.uk/3-ways-to-prevent-hamstring-injuries-in-sport/
- Livestrong.com. 2019 [cited 2024 Jun 4]. Available from: https://www.livestrong.com/article/13722060-exercises-stretches-tight-shoulders/
- Dynamic Stretching Exercises [Internet]. Kansashealthsystem.com. 2024 [cited 2024 Jun 4]. Available from: https://www.kansashealthsystem.com/news-room/blog/0001/01/dynamic-stretching-exercises
- NHS Choices. Knee exercises for runners [Internet]. 2024 [cited 2024 Jun 4]. Available from: https://www.nhs.uk/live-well/exercise/knee-exercises-for-runners/
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