With specific activation drills and movement preparation exercises, you can ensure your body has the mobility necessary to handle whatever you throw its way. As soon as one leg hits the ground, the next should be starting the kick movement. Keep your back neutral and the shoulders back. Stand with your feet at hip width apart and quickly bring your right knee up towards the chest for a few reps. Next, bring the same knee out to your side for a few reps. Then a straight leg forward kick, and finally out to the side again. Start by standing with your legs together and arms at your sides. Clasp the fingers of both hands together and extend the arms out parallel to the floor. Static stretching should always be done after your workout. Start in a high plank position and bring one leg forward and laid on its side just under the chest, shift the hips forward and lower yourself until you feel a stretch in the gluteal muscle and hip flexor. This should be done rapidly, alternating both legs. A few examples of dynamic stretching movements would be jumping jacks, torso twists, and arm swings. free session. Dynamic stretching is an active type of stretching where you do not hold the stretches but you would stretch with movement. The results found that dynamic stretching before activity improved their agility testing and time. Repeat for a few reps. Static stretching is where you hold a certain stretch for up to 30 seconds per muscle group. Stand with your feet together and hands down by the sides. The best time to use static stretching is post-workout, when the muscles are warm and loose from exercise. Take yourself down to a deep lunge position starting with the right leg out. Stand next to a step and place one foot up with the leg straight. Push your body back up and into the standing position. Place both hand on the object, lift one leg by flexing it’s foot and bring straight across the front of the body till you feel a good stretch in the outer glutes and thigh. Bend at the elbows and face the palms towards each other. Swing the arms in as if you are giving yourself a big hug, then quickly swing them outward and squeeze the shoulder blades together. Opening and warming up your hip joints is an often overlooked area for dynamic stretching warm-up. Your right hand will hold your partner’s right hand both with straight arms. Another dynamic stretch to work the side torso muscles is the side bend. Continue for a few reps, then repeat on the opposite side. Stand with your feet facing forward, as wide as your shoulders, and your arms by your side with a 90-degree bend in your elbows. Add arm circles b. These stretches are generally used to prevent muscle strain and to safely allow for swift, powerful movements by athletes.. Static stretching is the most commonly known type of stretch. Start on the floor on your hands and knees. As you come to the top of your swing, arch the back till you feel a stretch along the center. Even going as far as to say that using static stretching on a tight, cold muscle could increase the chances of injury. If you have the ability to move your joint through an entire range of motion, you will have an advantage during competition. Unlike dynamic stretching, it doesn’t include fluid movement. From a standing position, start by lifting one knee high to your chest, while swinging the opposite arm back. One group warmed up with static stretching, and the other using dynamic stretching. Hinge at the hips and place the hands on the floor as you come down into a deep squat. You look like a dog lifting your leg at a fire hydrant. Slowly twist to one side until you feel a stretch in the lower portion of the back, then twist to the opposite side for the same. Repeat on the opposite side. Life one leg up into the air until its at a 90 degree angle to your body. Stand with feet a little wider than should width. However, if you are not utilizing a dynamic stretching routine, your workout could be suffering, not to mention putting yourself at risk for a possible injury by jumping right in to a workout with cold muscle and tendons. Each time you come up move the foot forward a bit more. Spot Reduction of Fat: Magic Bullet or Myth For Weight Loss? Place the palms directly under the shoulders. Static stretching before weight lifting does not reduce soreness or DOMs, it doesn't warm up your muscles, and it doesn't put your body in the right state. The excuse is usually that a warm-up will take away from the energy needed for the actual workout, but that’s just not true. This movement is also good for loosening hip joints and stretching your inner thigh muscles. Keep repeating these steps in one smooth motion for up to 30 seconds or more. Dynamic stretching examples. Static stretching should always be done after your workout is complete as part of your cool down. Twist to the opposite and adjust the arms to do the same. Hold on to a sturdy object and place your heel on the chair. Continue these stretches for about 30 seconds or more. Repeat for a few reps and sink into the stretch a little deep with each rep. Repeat on the opposite side. Bring back to the starting point and repeat for a few reps then switch to the opposite arm. Go as gentle as possible, deeply inhale, and as you exhale you can try to relax further into your stretch. Repeat for up to 30 seconds, then switch sides. Stand with your feet in a staggered position and your right foot forward. Stand with your feet at hip width apart, hinge at the hips and place both hands on the ground and walk out to plank position. Repeat on the opposite side. Also, as you are doing static stretches, these should be done with ease and grace. Stand with your feet at hip width apart. Move your leg back up to the 90 degree angle and then back to the ground straight out in front of you. Where high knees focused more on the hamstrings in the back of the leg, this movement will engage and stretch the quadriceps in the front of the leg. Raise the arms up over the head while keeping the shoulders down. Keep your left hand down at your side and raise the right arm above your head. This can cause overstretching and possible muscle tears. Repeat for about 30 seconds. Stretching is just as important as warming up in most cases. Lie on your back with one leg extended out and lift the opposite leg (with a bent knee) up to a 90 degree angle. Dynamic stretching is an amazing way to warm up your body before a workout. Perform a high kick with one leg, bring it back down and go into your squat again. Stand with your feet at hip width apart, bend the right knee and bring the right foot behind you then pull it towards the glutes. 2. Standing straight with your arms at your sides. Your arms should be pointed out at your sides. Rapidly switch back and forth while staying in-place during the movement. Dynamic Stretching. Stand with your feet wide apart and step into a low side lunge. Begin rocking the knees from side as far as you can comfortably take them, keep going for about 30 seconds. Raise both arms straight up, over the head, and down behind you to complete a circle. Lift the knees up towards the ceiling and immediately lower them towards the floor in one smooth motion. Roll backwards until you reach the base of the neck and bring your legs off the floor and upwards towards the chest. Man Vs. These types of stretches will allow your body not only to warm up, but it prepares your muscles and joints for the workout ahead. Toes pointed out. Repeat on the opposite side and be sure to keep the back straight and core engaged for balance. Leaving the hand on the floor, extend the legs and then come back down into your deep squat. A good warm-up should last about 5-10 minutes making sure to get the heart rate elevated. This variation of the lunge uses the same steps as outlined above, but when in the lunge position, place the opposite hand on the ground while twisting your body away from that hand. Get down on all fours for this movement. Place one bent leg over the other and bend the standing leg downward until you feel a stretch in the calf. Step to your side as wide as possible, while keeping the opposite leg straight and planted. Place the hands on the tops of the thighs and arch the back as if you are trying to stick your belly out, then pull the belly inward and round the back. Standing with one foot up on a bench (or other sturdy object), lift both hands overhead and shift the hips forward in little pulses. This list is the only resource you'll ever need to find stretch exercises for ALL your body parts! Stand with the feet at hip width apart and open the arms to bring the shoulder blades together, at this point, slightly bend the elbows and try to go deeper into the stretch in an active motion. Repeat in a smooth motion, then switch sides. Stretching by itself is good for your body. Keep repeating this motion in a medium pace and be sure to keep the core engaged. A great warm up includes foam rolling, dynamic stretching and locomotion to make sure that you are loose and mobile in the muscles and joints that you are going to use for your workout that day. Stretching should be done after the warm-up or you can do dynamic (active) stretching with the warm-up (before the workout). Turn your head to the left and lift the left shoulder off the floor to roll towards the right and then back again. From standing, raise one leg straight behind you, hinge at the hips and bend forward to touch the ground with both hands. Shift your weight from side to side in a smooth motion. Start by standing with your feet slightly more than shoulder width apart. ← Leg Day Workout: 7 Lower Body Exercises For Powerful Legs, How To Calculate Body Fat Percentage: Your Roadmap To 10% Body Fat →, Newbie Gains | Explode Muscle Growth and Shed Fat at the Same Time, HIIT Workouts: The Absolute Best Way to Burn Fat and Improve Fitness, 7 EMOM Workouts to Put Your Fitness to the Test, Lean Bulk | Get Big and Stay Lean with 4 Simple Steps, Remarkably Effective Lower Ab Exercises to Torch Your Core, Use Time Under Tension Training to Build Muscle Mass Faster, Dumbbell Chest Workout: Ultimate Workout Guide to a Rock-Solid Chest, Delayed Onset Muscle Soreness: The Ultimate Muscle Hangover. Face your head forward and rotate the hips to the right, then the center, and then to the left. Walk your hands out until you reach high plank position. Standing comfortably, reach your right arm straight up above the shoulder. Manvsweight.com may contain coarse language and unprofessional advice and due to its content it should not be visited by anyone. Stand with your feet wide apart and take yourself into a side lunge while reaching the fingertips towards the floor. Each time you go forward, the back heel should raise up and the set it down as you shift back. Go old school with a total body warm up exercise. Stand with your feet at hip width apart and bring one knee up towards the chest, as you do this, wrap both hands around the knee and give it a pull upwards. Over time you might find you are able to touch your toe, if you aren’t able to do so from the beginning. Static stretching is done when you stretch a specific muscle, without moving, holding the stretch for 15-60 seconds. This movement will prepare your glutes, quads, hamstrings and have your heart beating to get you going. Plant your feet and begin to twist the torso from side to side in one smooth motion. Bring the hands together and then open the arms wide to squeeze the shoulder blades together and repeat for a few reps. In fact, the research has shown that there was little benefit, if any at all, to using static stretching pre-workout as compared to not stretching at all. Lean and bend your torso over to the left till you feel a good stretch all down the right side of your body, immediately bend to the opposite side and repeat. Begin on your hands and knees, take the knees as far apart from each other as you comfortably can. Studies show that dynamic stretching is the most effective type of stretching for a warm up, and tailoring your dynamic stretching routine to your dancing will make it more effective. Bring both arms up to where they are parallel to the floor and out to your sides. High knees will get your heart pumping, sending blood to muscles as you begin to move your body. Move your arms out to the sides, bend the elbows and point the finger tips up towards the ceiling. Dynamic Stretching Static Dynamic Backward lunge with pop upBody stays in one position 30-45 second hold Usually targets one muscle group Best for after exercise during cool down Example: reaching forward to touch toes for 30 seconds Walking lunge with back bendBody is in motion Short 2-3 second hold Targets multiple muscle groups Bend both knees and place the feet flat on the floor. For more information about Plyometric Exercises, take a look at this post with 27 Plyometric Exercises for Athletes. Start again, from a standing position. Face the head forward then drop the chin to the chest, roll the head to the right, then face the chin upwards towards the ceiling, then over to the left, then back to center and repeat in the opposite direction. Actually it's a great way to get your heart pumping and get you in the right state for exercise. Directing additional blood flow to these muscles and tendons will also get them ready to perform. Dynamic Stretching Basics. Dynamic Stretching. Leg kicks, while incorporating a hand reach will loosen and stretch your legs, as well as your arms and back muscles. Be sure to keep the back straight and head facing forward. Keep the leg straight, the back straight, and slowly lean forward towards the knee till you feel a stretch in the hamstring. Stand with your feet at shoulder width apart for good balance. Be sure the neck is relaxed and back is rounded. As you do this, be sure to soften the right knee. Stand with your feet at hip-width apart. Start in the high plank position then bring the right foot forward and place it on the outside of the right hand. Start in a high plank position then bring your right foot next to your right hand. Push your chest off the floor by extended the arms. Lie face down on the ground and place both hands just under the shoulders. Move your right hand from the wall and out to the side parallel with the floor as you twist the torso to the right. For instance if you are doing a static butterfly stretch (common groin stretch) you should not force the knees towards the floor with your hands, or bounce the knees up and down. Lie on your back and place your foot inside of a resistance band or rope. Stand with the feet at shoulder width apart and drop down into a traditional squat. Bend one knee and bring it upwards so that the thigh is parallel to the floor. Swing your leg as straight as you can out in front of your body. Studies have shown that pre-exercise static stretching is actually not beneficial. Lean forward towards a wall and then in one smooth motion press off of the wall and repeat as if you are rocking forward and backwards. Continue in one smooth motion and repeat. You will also be engaging your core, while activating muscles in the arms and legs. Keeping the back straight, raise both arms above the head and begin to bend your body forward. Stand with your feet at shoulder width apart, face forward, keep the back straight, and abs engaged. This exercise helps to mobilize the glutes and lateral quad areas prior to running. 1. Dynamic stretching is an active type of stretching where you do not hold the stretches but you would stretch with movement. This dynamic stretch is great for the glutes, hips, lower back, and lateral quad mobilization. Bring your right arm up and place your hand over the top of your head. A great way to gain flexibility and mobility in the shoulders. Examples of Dynamic Exercises | Livestrong.com Stand in a wide stance with your feet and head facing forward. Repeat on the opposite and continue the stretch for up to 30 seconds. Shift your weight forward to where the front knee is just over the foot. Repeat on the opposite side. Stretching is meant to help you gain flexibility slowly and progressively. Raise one arm above the head, squeeze the glutes, and shift the hips forward and back in one smooth motion. Continue in a smooth motion for about 30 seconds. Kneel down on your hands and knees then place your right calf over the left leg. Step forward and place resistance on each others hands to stretch the chest. Stand up straight with the shoulders back and chest out. Lower your stomach to the floor and press up with the hands to come up to cobra. A Dynamic Stretching Routine Example Here is an example of a great dynamic stretching warm-up routine: Video version: Keep going for about 30 seconds, then repeat on the opposite side. Keep the forearm parallel to the floor, the grip tight, and move your body forward till you feel a stretch in the armpit area then return and keep going for a few reps. Baseball players may benefit from dynamic stretching. Dynamic stretches – that involve more movement – are generally recommended for warming up as it helps the body to prepare better for the work ahead. Swing both straight arms back and then immediately upwards and overhead. Hold for just a second and repeat on the opposite side. Step back with one foot until you are mainly putting pressure on the ball of the foot and the heel is hanging off. Consult your professional healthcare provider before attempting any exercise, workout program or dietary change. Continue this exercise in a smooth motion as if you are walking. Examples of dynamic warm-up movements include lunge walks, inch worms, push-ups, leg swings, and pretty much any other bodyweight movement that incorporates a certain degree of flexibility, strength, and range of motion. Keep the back straight and arms in front of you and parallel to the floor. 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