As most of you already know, static stretching or working cold stiff muscles before a workout may decrease performance and even lead to injury. This is where DYNAMIC STRETCHING is needed.
What is dynamic stretching? Dynamic stretching is active movements of muscle that gently propel into its full range of motion—NOT exceeding one’s passive stretching ability. And unlike static stretching, the end position is not held.
When is dynamic stretching the best solution to prepare for physical activity? This type of warm-up is desirable for anyone planning to lift weights, go swimming, cycling, running, etc.
ADVANTAGES OF A DYNAMIC WARM-UP
- Increases blood flow and mobility
- Minimizes risk of injury and promotes recovery
- Improves efficiency and performance
- Your body will be better prepared for any demand you plan to put on it
BEST DYNAMIC STRETCHES TO INCORPORATE INTO YOUR WARM-UP:
- HIGH KNEES
- FORWARD LUNGE / TWIST
- ALTERNATING REVERSE LUNGE / WITH REACH OVERHEAD
- LATERAL LUNGE HOPS
- BODY SQUATS
- FRANKENSTEIN WALKS OR TOY SOLDIER
- SUMO JUMP SQUATS (Although I don’t suggest jumping if you have knee or lower back challenges)
- JUMPING JACKS
- INCH WORMS
- PUSH UP VARIATIONS
While using a recumbent bike is good… let’s face it… we already spend most of the day sitting. So if you want more bang for your buck, follow the good, better, best approach below.
Recumbent bike — good
Treadmill — better
Dynamic Stretching / warm-up — BEST
If you know of any other beneficial dynamic exercises that I didn’t cover, please share in the comment section below, or shoot me an e-mail! Thanks!