9 best dynamic stretches to do before every workout
Dynamic stretches are ideal for a warm up, but choosing the right ones is essential. You plan every training session; what areas of the body you want to focus on, the exercises you’re going to do and your reps and sets. So it only makes sense that you put the same effort into the one thing that could make or break your workout, right? Dynamic stretches are all about priming your body for the work that's about to come. Here's everything you need to know, including what dynamic stretches are, the benefits, and the best ones to do.
What is dynamic stretching?
In laymen's terms, dynamic stretches mimic the movements of your workout but without weight or speed. It's stretching in motion, if you like. Dynamic stretches aren't held in place, they involve continuous movement.
Is dynamic stretching better than static stretching?
According to the five studies that have been released in the past 10 years, potentially. But why? Well, as dynamic stretches use movement, your body is better equipped to handle the eccentric movements of your workout later on. Static stretches do not do this.
Dynamic stretches (stretches you do in motion) mimic the movements you're about to do in your workout and prepare your body accordingly. Static stretches (stretches you hold in stillness) are best done when your body and muscles are already warmed up.
5 benefits of dynamic stretches
In any case, dynamic stretches within a good warm-up should tick several boxes. They should:
Increase your core body temperature
Boost joint lubrication
Improve muscle flexibility
Prep the body for the movement patterns you'll be following
Improve range of motion
Because so many of us workout in the evening, having spent most of the day hunched over a computer screen, warm-ups should focus on the most problematic areas of the average body – the hips, thoracic spine, shoulders, glutes and core – with dynamic stretches, which mean you move the body as you stretch, rather than hold it still.
How long should you hold a dynamic stretch?
You don't. Dynamic stretches are different to static stretches in that you don't hold them. They stimulate activation of the muscles you are about to work, but you don't elongate a muscle and hold it in place like you would with static stretches.
How long should dynamic stretches last?
Try to incorporate a dynamic stretching routine of around 5-10 minutes, before every workout, ensuring that every stretch mimics the movements you're about to do in your workout.
The following nine dynamic stretches will ensure that your body is properly warmed up before you begin your next sweat session - choose the ones that activate the muscles you will be working (listed below each move) in your warm-up, or go for all nine exercises if you're doing a full-body session. For the runners amongst you, do read up on how to warm up before a run. Otherwise—turn up the heat.
9 best dynamic stretches
1. Spiderman with thoracic rotation
What does it stretch: hips and thoracic spine
a. Begin in a full plank, then step your right foot outside the right hand. Push down through your left hand and lift your right up towards the ceiling, twisting through the spine.
b. Lower the right arm and reach under the body towards the left hand. Then reach back up and repeat. Do 6-8 per leg.
2. Pigeon stretch
What does it stretch: glutes and hips
a. Begin in a full plank, then bring your right leg forward and place it on the floor, with the knee behind your right hand and the foot behind your left. It's likely to feel tight to begin with.
b. Lean your torso forwards over the leg to feel a bigger stretch, then return to plank and repeat on the opposite side. Do 6-8 per leg.
3. Shin box
What does it stretch: hips and glutes
a. Start sitting on the floor with your right leg bent at a 90 degree angle in front and your left bent at a 90 degree angle behind you.
b. With your arms outstretched in front of you, lift your knees up off the floor and rotate to recreate the same position on the other side with the opposite leg in front. Do 12 full rotations.
4. Iron cross
What does it stretch: hips, lumbar and thoracic spine
a. Lie on your front with your feet together and your arms to the sides. Face your head to your left hand and then reach your left leg over your right leg to reach towards your right hand keeping both shoulders touching the ground.
b. Bring the leg back to its original position and repeat on the other side. Do 8 per leg.
5. Walkouts
What does it stretch: hamstrings, calves, glutes and lower back
a) Stand with your feet hip-width apart then bend at the waist and place your hands on the floor. Keeping your legs straight – but not locked out – walk your hands forward while keeping your abs and back braced.
(b) Slowly walk your feet back to your hands. Simple as that!
6. Lateral lunge
What does it stretch: Quads, adductors, hips, abductors, glutes
Stand with your feet hip-width apart.
Take a big step to the side with your left leg, then bend your left knee, push hips back and lower until your left knee is bent 90 degrees. This should take around two seconds. Push back to start. You can alternate, or complete all reps (10-12 should do it) on your left before moving on to your right.
7. Jumping jacks
What does it stretch: hips, shoulders, back
Jump your feet out to a wide stance, bringing fingertips to touch overhead.
Jump back to standing with arms by your side. Repeat.
8. Reverse lunges
What does it stretch: core, glutes, hamstrings
Keeping your back straight, engage your core muscles and place your hands on your hips to stay balanced.
Take a big step backwards with your right foot and bend your knee until your right thigh is parallel to the floor. Allow your back heel to lift, but don’t let the knee touch the floor.
Step back to the starting position, then repeat on the opposite leg.
9. Glute bridge
What does it stretch: hamstrings, glutes, lower back, hips
Lie on your back on a mat, with your knees bent, and feet flat on the floor. Your feet should be hip-width apart.
On an exhale, squeeze your glutes and push your heels into the floor to lift your hips up towards the ceiling. Pause for a moment at the top before slowly lowering back down (first shoulders, then lower back, then bum) to the mat. That’s one rep.
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