What are the 10 dynamic stretches?

Answered by Tom Adger

Dynamic stretches are a crucial component of any exercise or workout routine as they help to warm up the muscles, increase flexibility, and prevent injuries. Here are ten dynamic stretches that can effectively prepare your body for physical activity:

1. Side Shuffle: Start by standing with your feet hip-width apart. Take a step to the side with your right foot, then bring your left foot to meet it. Repeat this sideways movement for a few steps, then switch directions. This stretch targets the groin and outer hip muscles.

2. Carioca: Begin by standing with your feet hip-width apart. Cross your right foot over your left foot, then step out to the side with your left foot. Cross your right foot behind your left foot and step out to the side again with your left foot. Continue this crisscross movement, alternating the leading foot. Carioca helps improve flexibility in the leg muscles.

3. Backpedal Jog: Start by jogging forward, then switch to jogging backward, focusing on pushing off with your toes. This exercise engages the muscles in your legs and helps improve coordination.

4. Walking Knee to Chest: Take a step forward with your right foot, then lift your left knee towards your chest. Hold this position for a few seconds, then lower your leg and take another step with your left foot, lifting your right knee. This stretch targets the hip flexors and improves balance.

5. Lunge Walk with Twist: Step forward with your right foot into a lunge position, ensuring your knee is directly above your ankle. Twist your torso towards the right side, then return to the starting position and repeat on the other side. This stretch engages the hip, hamstring, and core muscles.

6. Straight Leg Kick: Stand with your feet hip-width apart. Kick your right leg straight out in front of you, aiming to touch your toes with your opposite hand. Repeat with your left leg. This stretch helps to improve hamstring flexibility and leg muscle coordination.

7. Heel-to-Rear Jog: Begin by jogging forward, then kick your right heel up towards your glutes while keeping your leg bent. Repeat with your left leg. This exercise targets the quadriceps and improves leg strength and flexibility.

8. Power Skip Plus Reach: Start by skipping forward, driving your right knee up towards your chest and reaching up with your left hand. Alternate by driving your left knee up and reaching with your right hand. This stretch improves overall coordination and engages the core muscles.

These dynamic stretches can be done as part of a warm-up routine before engaging in physical activity. Remember to start slowly and gradually increase the intensity to avoid injury. Listen to your body and adjust the movements as needed to ensure a safe and effective stretch.