Dynamic Stretching Exercises

Dynamic stretching exercises consist of motions done in a rapid succession, in such a way, that you can experience your muscles stretching at the same time. They are a combination of warm up exercises and stretches that exercise the muscles and increase your heart rate. Here are some of them which you can incorporate in your daily exercise programs.

Front Kicks

While standing straight, stretch your right hand forward and with your right leg, kick straight up in front of you, keeping your outstretched right hand as a target to kick towards. While kicking, keep your leg straight and do not bend either of your knees. Do 10 kicks with each leg. You should feel a stretch behind your knee in your hamstring muscle when you kick.

Side Squats

While standing with your feet shoulder-width apart, squat down. Shift your weight on your left leg and extend the right leg outwards to your right side. Slowly shift your weight onto your right leg, keeping your left leg firm. Try to squat as low as you can. Now again shift your weight back to the left leg, while keeping the right leg planted firmly on the ground. This movement involving squatting and shifting of body weight from one leg to the other will stretch your leg muscles thoroughly. Repeat it at least 10 times.

Trunk Rotators

These dynamic stretches are an extension of side bends and they work up the muscles of your abdomens. Here, you have to stand straight with feet shoulder-width apart and hands resting on your hips. Bend to your right and then, slowly rotate your torso backwards. Continue this circular motion and rotate towards your left, and then bend forwards till you complete the circle and come back to the starting position. Straighten up and then bend leftwards, repeat the same movement anti-clockwise. Do this at least 10 times. Remember to move slowly, do not bend your knees and breathe normally.

Half Squat

Stand straight with your hands stretched out in front. Bend your knees until your thighs are parallel to the floor while keeping your back straight. Hold the position for a few seconds, then return to the standing position. Repeat this exercise 16 times, breathe in while descending and breathe out while rising.

Hip Circles

One of the popular dynamic stretching exercises are hip circles. With your feet spread wider than your shoulder-width and hands on your hips, move your hips in a circle, in clockwise direction. Do this 10-15 times and then repeat in counter-clockwise direction.

There are many other dynamic stretching exercises, such as lunges, leg swings, heel ups, arm swings, torso twists, etc., which involve moving of certain parts of the body repetitively. These exercises are better than the static stretching exercises, if you require to stretch your muscles before some dynamic activity.

Dynamic Stretching Vs. Static Stretching

Dynamic stretches involve motion i.e., actively moving a joint through a range of motions, while static stretching requires you to hold a stretch and does not involve motion. As per some research reports, static stretching doesn't really aid in injury prevention and performance enhancement. Static stretching in fact, decreases muscle strength by up to 9% for an hour after the stretch. Static stretching is not recommended before a game or dynamic activity, as it doesn't optimize performance on the field. On the other hand, dynamic stretching exercises prepare the body for movement.

For any athlete or sportsperson, dynamic stretches and stretching routine are one and the same thing. Dynamic stretching exercises improve muscle flexibility, stimulate the nervous system and decrease the chances of injury. That's why they are increasingly replacing static stretching exercises and have been adopted by sports persons in a major way.