As an athlete, gym fanatic, or someone who loves exercising every morning, sometimes you may realize your muscles are stiff and cannot participate in any workout. The contracted or stiffed muscles may limit you from exercising, leading to poor performance and loss of morale.
In such cases, you need a slight warm-up to awaken your sleeping muscles or tissues and prepare them for the next heavy workout. While some people will choose jogging and arms kicking, gym experts suggest that introducing dynamic stretching to your workout routine is a great deal.
Therefore, to understand how it works and its benefits, we have made a comprehensive overview of what is dynamic stretching, including when it is the right time to use it.
What Is Dynamic Stretching?
Dynamic stretching is a type of stretching that requires an individual to mimic patterns of sport or intended exercise using continuous, controlled movements through a range of motion. Unlike static stretching where positions are held, dynamic stretching actively engages muscles to improve flexibility, increase circulation, and enhance performance.
It essentially mimics the motions involved in various sports, which is why it is quite popular among athletes who want to shore up their flexibility and mobility. Active sportspeople can use this form of stretching to warm up the body and prepare the muscles and tendons for intense physical activity.
More On Dynamic Stretching?
Dynamic stretching is a movement done at a slower pace and involves muscle groups and joints. The exercise also involves controlled motion that takes movable body parts through a full range of motion (ROM).
The purpose of this simple, but impactful, movement is to prepare the body for strenuous exercise. It also promotes blood flow to the muscles and ligaments, making them adequately ready for vigorous training.
The exercise is common among football players and gym enthusiasts, and is often achieved through performing high knee jumps, and extending arms behind the back.
When Is It Right to Perform Dynamic Stretching?
The dynamic stretches are counted as warm-up basics done before any athletic activity. Nevertheless, the athletic event should not necessarily be competitive for one to do dynamic stretching. Also, complete athletes need to participate in activities such as swimming, cycling, or jogging for about ten minutes before they conduct dynamic stretching.
Examples of Dynamic Stretches to Try at Home
When you have any strenuous physical activity to engage in, it is necessary to perform dynamic activities such as bike riding, running, swimming among others. Such activities are very vital for warm-up purposes as they allow an adequate supply of blood to the right muscles and ligaments, enhancing demanding exercises. Moreover, here are dynamic stretches you can use during warm-ups:
Lunge and Twist
Lunge and twist stretching involves one lunging forward on their right leg while at the same time keeping their knee directly over the ankle. The left arm should get to the overhead while bending the torso towards the right side. When through with this, one should go back to an upright standing posture and repeat the whole process, but this time on their left leg. On each side, carry out five attempts.
Hip Circles
Hip circles involve one standing on one leg while holding onto something for support. While in this position, swing the free leg gently in small circles. The exercise should be done for at least twenty reps before one switching sides. You are advised to advance into larger circles as you gain more stability.
Arm Circles
In this stretching technique, you should stand with your feet shoulder-width a distance then hold your arms out at shoulder height. Complete the posture by circling arms slowly while looking forward to attaining larger circles.
Spinal Rotations
The practice involves standing with feet shoulder-width a distance then bringing the arm away from your shoulders to your sides. Your torso needs to remain still while at the same time rotating your body back, forth, left, and right. The exercise should be undertaken five to ten times.
Leg Pendulums
Here, you are required to balance your body weight on one leg as you swing the other leg back and forth. Remember to have a thing to hold on to for stability. When done with one leg, interchange and perform the same task with the other leg.
Pro tip: Incorporating a good warm-up and cool-down activity in one’s workout routine is key as it enhances muscle relaxation; hence, overcoming Delayed Onset Muscle Soreness (DOMS) while performing the intended task. Having dynamic stretches frequently before switching to your intended task will also lower the risks of potential injuries, especially if you had been recently released from physical therapy.
Benefits of Dynamic Stretching
Those who perform dynamic stretches before any intensive workout will experience several benefits, including:
- Increased performance since the muscles are prepared for the task ahead.
- Reduced chances of potential injuries that may occur due to muscle pulls and exhausted joints.
- Increased range of motion which provides more freedom of movement.
- It raises the body’s flexibility which is key to one’s health as it enhances the daily task undertakings with much ease.
- Dynamic stretches give muscles a warm-up to undertake high-intensity workouts such as a competitive football match, a long race, and climbing exercises and improve the body’s functioning.
- It enhances blood flow into the muscles, which is key to shortening the recovery period as well as minimizing muscle soreness.
- It improves one’s posture attained through improved muscle balance and spinal cord correction.
- It alleviates back pain since it relaxes the tight muscles that are likely to increase the chances of straining thus, creating pain in areas such as the back and neck. Dynamic stretching also heals an existing injury on your back or any other part of the body.
- It relieves stress resulting from a long day of work or things that may not work out as expected and push you into stress and headache. That is because stretching loosens up tense muscles caused by emotional or even physical stress thus, giving you the required relief.
- It calms down the mind. During stretching or exercising, the mind is likely to be involved in exercise meditation; a situation that creates a mental break. The break is a very vital undertaking as it improves mental health.
- Dynamic stretching lowers tension that may cause headaches, especially when paired with proper hydration, a balanced diet, and enough rest.
Final Thoughts on What Is Dynamic Stretching
Dynamic stretching is a key activity in everyone’s life. Though it is mostly recommended for sportspeople before engaging in vigorous activities, those at home can also benefit from this simple yet impactful muscle movement.
The exercise takes about 20 minutes only, but benefits the body through improved flexibility, enhanced blood circulation, and increased range of motion (ROM).
Therefore, no matter how tight the schedule is, adding dynamic stretching to your morning routines comes with numerous advantages that you never imagined.
