What Are Dynamic Stretches?

If you want to perform a healthy and fluid stretching movement that is useful before competitive events, dynamic stretching is for you. With no exaggerated bouncing movements, even though the action is similar to ballistic stretches, all the movements are sport-specific and will coincide with whatever competitive event you are about to enter. Speed of movement, holding a momentum and actively using your muscles are all part of dynamic stretching.

  1. Getting Started

    • Relax into the movement in dynamic stretching.

      Use dynamic stretching to warm up before any kind of sport. It is good to do this before running, but it is not restricted to this sport. One of the best features of dynamic stretching is that it can reduce the risk of injury because the muscles are toned and warmed up before the real stress is placed on them. The way to look at dynamic stretching is to see it as a sort of relaxing into the movement so that the body is totally at home with the swinging and stretching motion.

    Working the Limbs

    • Use resistance to help stretch your muscles.

      Start by gently moving your hips in a clockwise circular movement, slowly letting them rotate and swing away from your body's center, then go in the reverse direction. Next, get the arms moving in a more or less circular motion, extending them outwardly from the shoulders but making a semicircle arc stretching out from the chest. Look directly ahead as you swing your arms from left to right and then reverse it from right to left. Let your whole body gently ease into this swaying motion. Bend forward, leaning out so that you are swinging your arms at a 90-degree angle.

    Going Deeper into Muscle Tone

    • Keep your movements fluid in dynamic stretching.

      Stretch the muscles in a circular motion. Once the beginning stretches have been done, get next to a bar and, holding it with your right hand, start to swing your left leg back and forward, slowly taking it into a circular movement, moving the knee up and over and then back again. Switch sides. Next, folding your arms in front of you, squat down and push the left leg all the way out away from your body by moving your butt in the opposite direction, stretching the leg as far as possible. Then do the same with the right leg. Keep the movement fluid and as relaxed as possible.

    Finishing Up

    • Stretch again after competing in your sport.

      Take your body movement full circle. Work the upper muscles in the arms and shoulders, head down to the abs and butt, keeping the motion fluid at all times. As you are finished with a body region, have a thought about the next movement you are going to do. End up in the standing position flexing the arms in a circular motion once again. The whole stretching procedure should take about five minutes at the most. After competing in a sport, cool down with the same stretches.