Top 7 Dynamic Stretches for Warm-Up

You should also warm up your muscles, cardiovascular system, joints before any physical activity to get you ready to exercise. Dynamic stretches are a set of stretched movements that involve control. It also boosts blood circulation, flexibility, and range of motion. In contrast to the static stretches (holding stretch over an extended amount of time), these dynamic stretches are moving and allow your body to be ready to work out.  

As a complete guide, we will discuss the best 7 dynamic stretches to warm-up, the benefits of using them and proper execution of the dynamic stretching. And whether you are a sports person, a fitness freak or just beginning to get into fitness, these are the stretches that will enable you to move better, protect against injury and also help increase your performance.  

 Dynamic Stretching is a necessity to warm-up  

There are many advantages of dynamic stretching:  

Blood Circulation Booster - Warming up muscles and increasing the level of oxygen supply.  

Improves mobility and flexibility- Readies joints and muscles.  

Stimulation of the Nervous System- Increases coordination and reaction time.  

Lessens injury risks Reduces the risks of strains and tearing of muscles.  

Increases Performance- Increases power, speed and agility.  

Time to explore the finest dynamic stretches to incorporate to your warm-up exercises.  

 Best 7 Dynamic Warm Up Stretch  

 1. Forward and Side to Side Leg Swings  

Muscles present: Hamstring, hip flexor, glutes and inner thighs.  

Ways to do:  

Stand erect and supporting on a wall or anything solid.  

In a controlled manner swing one leg forward and back (10-12 reps).  

Do again on its side to activate the inner and outer thighs.  

Change legs and then repeat.  

Advantages: Increases hip range of movements and engages the lower body. 

 2. Arm Circles  

Shoulders, chest and upper back.  

The way to do it:  

Stretch out the arms to a side at shoulder level.  

- Do small up-to-large circles (10 forward, 10 backward).  

Step by step enlarge the size of the circles.  

Advantages: Loosens the shoulders, and prepares the upper body.  

 3. Twist walking Lunges  

Muscle Groups: Quads, glutes, hamstrings and core.  

How to Do:  

Move a lunge forward with the knee bent at 90o.  

When you lunge, rotate your torso to the front leg.  

Perform 10-12 reps to each side alternating legs.  

Advantages: Uses the lower body and enhances the core stability.  

 4. High Knees  

Focus muscles: Hip flexors, quadriceps, calf and core.  

Performing Procedure:  

Stretch up and jog on the spot bending the knees as high as possible.  

Bring your arms along to get an extra dose.  

Repeat taking 30 seconds to 1 minute.  

Benefits: Jacks up the heart rate and enhances the dexterity of the lower body.  

 5. Butt Kicks  

Muscle groups: Hamstring and glutes.  

Performance of This:  

Do jogging in one position and kick your heels towards your glutes.  

Maintain a fast rhythm during 30 seconds to 1 minute.  

Advantages: Station stretches hamstrings, and strengthens running movement.  

 6. Inchworms  

Muscles focused on: Hamstrings, shoulders and core.  

Performance of This:  

Begin standing up, hinge forward and walk hands out to a plank.  

--Stand up feet to hands and hold briefly, and walk.  

Repeat to take 8-10 reps.  

Advantages: It uses the whole body, as well as it enhances flexibility.  

 7. Torso Twists  

Muscles targeted: The perception of obliques, the lower back, and spine.  

Performance of This:  

Stand with arms stretched out, and feet apart.  

Rotate from side to side using your torso, maintains hips.  

Repeat 10-12 times a side.  

Advantages: It boosts the spine movements and core engagement.  

 The Way of Incorporating Dynamic Stretches in Your Routine  

As a good warm-up:  

Do these stretches, which last 5-10 minutes.  

Begin with something low and then go on to increase the intensity.  

Concentrate on form to avoid injuries.  

Combine with light-cardiovascular (jog or jumping jacks) as a further warm-up.  

 Mistakes to Watch Out  

Bouncing or Overstretching- May cause muscles strains.  

Absenteeism of Warm-Up All together -Enhances the risk of injury.  

Hurrying through the movements according to speed-Minimizes effectiveness.  

 Final Thoughts  

It also requires dynamic stretching prior to workouts or sports or any physical exercise. Using these best 7 dynamic stretches, you will be able to enhance mobility and limit your injuries as well as develop better performance.  

Speaking of pro tips, combine dynamic stretch with appropriate cool-down (static stretching) after the exercise.  

It is now time to put into action dynamic stretching as a component to your fitness routine.