Types of Dynamic Stretches

Dynamic stretching refers to stretching that incorporates body movement into the stretch. You stretch your muscles actively through a range of motion, which is opposite to standard static stretches that have no movement. Dynamic stretches wake up your muscles, enhance your balance and improve strength, and are especially effective just prior to an athletic event.

  1. Wood Chopper

    • A wood chopper type of dynamic stretch targets your hamstrings and lower back. With your knees slightly flexed and your upper body stiff, swing your arms up over your head then down between your legs in a chopping-like motion. Reach up tall on the return and repeat.

    Leg Swings

    • Swinging your legs will loosen up both your quadriceps and hamstrings. Standing on your left leg with your left hand on the wall, swing your right leg back and forth in a pendulum type motion, gradually increasing your momentum. To prepare yourself for any type of running event or activity, bend your knee as you swing it to the front to simulate a running motion.

    Side Bends

    • Side bends are a standard dynamic stretch most people have likely performed in gym class. You can do the stretch with your hands on your hips or broomstick or bar across your shoulders. Lean from side to side with your torso straight. Hold the stretch for two seconds on each side and repeat.

    Ab Ball Stretch

    • Using a stability ball is an effective way to do dynamic stretching. Crouch next to a stability ball with your shoulders on the ball and feet flat on the floor. Hold a toning bar or broomstick out in front of your chest and straighten your legs to roll back on the ball, stretching your arms out overhead as you roll. Return to the start and repeat.