Dynamic stretching
Dynamic Stretching
Dynamic stretching involves repeating slow, large movements through a joint’s range of motion and returning to the starting position, rather than holding one position. It raises body temperature and helps joints move smoothly, so it is often used as a warm-up before activities such as running, jumping, and strength training.
What kind of stretching is it?
When you think of stretching, static stretching—holding still in one position—may come to mind first. Dynamic stretching is close to the opposite. It is not “holding a stretch,” but “stretching while moving.”
Typical examples include leg swings, swinging a leg forward and backward or side to side; high knees, walking while lifting your knees high; trunk rotations, turning your torso from side to side; and walking lunges, stepping forward with each repetition. Arm circles, moving your arms in large circles, also fall into this category. Many of these movements resemble the activity you are about to do, so they also give your body a chance to rehearse the upcoming exercise.
Why does your body feel more supple?
A few things change in your body as you move repeatedly.
- Body temperature and blood flow increase. As your muscles warm up, movement becomes smoother.
- Your nerves wake up. Repeated movement activates the nervous system, preparing your muscles to produce force.
- Stretching feels less uncomfortable. Your body starts to experience the same stretch as less uncomfortable. This is explained by Stretch tolerance theory. The same principle applies to static stretching and PNF stretching.
As a result, the range through which you can move your joints (range of motion) increases immediately, and that feeling continues during exercise. Studies comparing the three methods found no major differences in how much they increased range of motion. The difference between the methods lies less in the size of the effect than in how they make your body feel prepared immediately before exercise.
Why is it often used as a warm-up?
Static stretching with long holds relaxes the muscles and is known to potentially leave you feeling less able to produce force before exercise that requires strong effort right away (see Static stretching). Dynamic stretching loosens you up while preserving the feeling of being ready to produce force, making it a good fit before activities such as running, jumping, weightlifting, and ball sports. Many people feel lighter and quicker in their movements. Static stretching is a good option for a calm stretching session after exercise.
Try it this way
Warm up with 2–3 minutes of easy walking or marching in place, then try the following. Around 8–12 repetitions per movement is a reasonable starting point.
1. Arm circles — Straighten your arms and circle them from the shoulders, starting with small circles and gradually making them larger. 2. Trunk rotations — Stand with your feet shoulder-width apart and your arms relaxed, then gently rotate your torso from side to side. 3. Leg swings — Hold onto a wall or chair and swing one leg forward and backward. Start small and slowly increase the range. 4. Walking lunges — Take a large step forward and bend your knees, then continue with the opposite leg. See Lunge for detailed instructions. 5. High knees — Alternately lift your knees to waist height while staying in place.
Tips
- Start small and gradually go bigger. Rather than swinging all the way to your end range from the start, gradually increase the range over several repetitions.
- Stay controlled, without bouncing. Use your muscles to guide the movement rather than flinging your limbs with momentum.
- Stay short of pain. A pulling sensation is okay, but stop within a range that does not bring on sharp, shooting pain.
- Breathe comfortably. Breathe naturally in time with your movements.
Who is it a good fit for?
- People who want to loosen up before exercise that requires immediate effort, such as running, soccer, basketball, or gym workouts
- People who want to ease stiffness in the morning or after sitting for a long time
- People who find holding stretches still boring or difficult
See also
References
- Weppler CH, Magnusson SP (2010). Stretch tolerance theory explaining increases in range of motion after stretching. Physical Therapy. PMID 20075147.