Dynamic stretches are movements performed at a slower pace than most workouts. People tend to do dynamic stretches to warm up their muscles and prepare for exercise. Show In recent years, dynamic stretching may have replaced standard static stretching in many fitness routines. In this article, we take a look at how dynamic stretching differs from static stretching and the benefits that it may offer. Next, we describe examples of dynamic stretches as warmups, for runners, and for those working on their upper bodies. Finally, we provide safety tips. Dynamic stretching involves making active movements that stretch the muscles to their full range of motion. These exercises often simulate functional movements and help prime the body for more intense training. To prepare for a run, for example, a person may perform a knee exercise that is a gentle simulation of running, such as the “high knees” exercise that we describe below. Static stretching involves extending specific muscles and holding the position. For example, extending an arm behind the back to work the triceps is a static stretch. Dynamic stretches, meanwhile, involve moving rather than holding a position. A walking lunge, for example, is a dynamic stretch. A 2012 review of studies suggests that dynamic stretching may particularly benefit people who do sports that involve running and jumping. While the evidence showed that both dynamic and static stretches could improve the range of motion, static warmups may negatively impact muscle strength, some studies in the review reported. However, the findings on this point were mixed. A more recent review confirmed that dynamic stretching helps improve the range of motion and increase muscle strength. However, it found evidence that the effects may be minimal and that dynamic stretching can impair performance in some instances. The review’s authors note that a lack of clear stretching descriptions in studies makes the interpretation of results challenging. Dynamic stretches can warm up the body for a range of activities, and they can also help the body cool down gradually after exercise. After a workout, the emphasis should be on exercises that help reduce body temperature. A person might try some of the following dynamic stretches before exercising. Arm circlesShare on PinterestThese can help warm up the shoulder muscles and joints. A person can also work them into a cool-down routine. To perform arm circles:
Hip circlesShare on PinterestIt is important to warm up the hip joints before any type of exercise. Having tight hip muscles can lead to injuries and other health issues that cause pain, such as iliotibial band syndrome. To perform hip circles:
SquatsShare on PinterestThis whole-body stretch is an ideal way to warm up. The motion is common in exercise routines, so this dynamic stretch may help prepare the body. To perform squats:
The following stretches especially target the muscles of the lower body used in running. Walking lungesShare on PinterestTrainers sometimes suggest adding lunges to a workout, but these exercises can also help warm up the muscles in the lower legs, thighs, and buttocks. To perform a walking lunge:
Leg swingsLeg swings can help prepare for a lower body workout or a type of cardiovascular exercise, such as running or cycling. To perform leg swings:
High kneesShare on PinterestThis helps prime the body for running. It simulates running in a slower, gentler fashion. To perform high knees:
The following target the muscles of the upper body. Arm swingsThis stretch is an excellent way to prepare for an upper body workout. To perform arm swings:
Upper body twistShare on PinterestBefore working on the upper body, it is also important to warm up the torso and spine. To perform an upper body twist:
Cat-CowShare on PinterestThis whole-body functional movement stretches out the spine, neck, and shoulders. It is also a popular yoga pose and an excellent cool-down exercise. To perform this stretch:
It is crucial to limit physical activities while injured. If a stretch or movement causes any pain, stop doing it. Some dynamic stretches can put excess strain on the body and are not suitable for people with certain health issues. For example, squats can stress the joints and may not be ideal for people with knee injuries or arthritis. Also, maintaining proper form is essential. It is better to perform a movement slowly and safely than to risk injury. Dynamic stretching involves doing movements that extend the muscles, while static stretching involves extending a set of muscles and holding the position. Dynamic stretching may be especially effective at warming up the body before exercise. As with any athletic activity, a person should focus on maintaining proper form and immediately stop any movement that causes pain. Does Exercises are done by doing gradual stretching activities from upper to lower extremities?These exercises are done by doing gradual stretching activities from upper to lower extremities. It is a plan or a program detailing a range of physical exercises and the amount of time each exercise should be performed, used especially in gymnasiums, where they are typically tailored to individuals' needs.
What are dynamic stretching exercises?Dynamic stretching is a movement-based type of stretching. It uses the muscles themselves to bring about a stretch. It's different from traditional "static" stretching because the stretch position is not held.
What are the static stretching?Static stretches are those in which you stand, sit or lie still and hold a single position for period of time, up to about 45 seconds. Dynamic stretches are controlled movements that prepare your muscles, ligaments and other soft tissues for performance and safety.
What type of exercise is more appropriate in the coolDynamic stretching moves the muscles through their full range of motion, and gets them ready to contract and relax, as they would need to function during a run, sprint, jump, or other lower body activity that requires speed, power, or intensity.
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