Dynamic Stretching

Dynamic stretching is the type of stretching that is most natural to us and other creatures of the earth: it is the stretching through movement.

Why is it natural to us?

Since we are often moving throughout the day, we are actually stretching our muscles at the same time. Since we do common movements everyday, our muscles adapt and it no longer feels like we are stretching at all.

If you exaggerate a movement, let's say walking, then you might feel a stretch. Make your next step much longer than you normally would. You should probably feel it this time in your inner thighs and hamstring.

Now, also while walking, swing your arms up to the head level; one arm swings forward while the swings back, switching with each step. Notice a stretch in your shoulder area and where the biceps connect the elbows? These are just examples of stretching through movement.

Benefits Of Dynamic Stretching

There are plenty of better dynamic stretching exercises that I have listed below, but let's talk about some of the benefits and drawback of dynamic stretching.

You probably remember people telling you that you should warm up before you stretch. With dynamic stretching, you are combining the stretch and the warm-up together. It'll save you lots of time.

How does it work? Simple. These exercises are not rigorous or intensive, so you don't have to stretch or warm up to do them. At the same time, they use your full range of motion which causes that mild tension stretch, and the repeated movement acts as a warm-up, increasing your heart rate.

Another great advantage to do dynamic stretching exercises is that you can make a whole workout out of them if you put enough intensity into it.

The one drawback, which is not a big drawback, is that you probably won't attain the maximum flexibility that you could with ballistic or static stretches. It's better to supplement with those exercises after your workouts to achieve optimal flexibility and fitness at the same time.

Dynamic Stretching Exercises

Hindu Pushups

These push ups give a decent stretch in you calves, hamstrings, and shoulders. At the same time, your whole spine is arched nicely. Link to the article for details.

There are yoga variations to this as well.

Sumo Squat

This is a popular exercise by sumo wrestlers.

1. Stand with your feet spaced wider than shoulder-width, toes pointed out to the side.
2. Bring one foot towards the other, and then kick it up to the side as if your foot was second hand on a clock coming towards 3 o'clock or 9 o'clock.
3. Hold your hand out to the side to hit your leg as it comes out, and then plant your foot into the ground afterwards. As you plant your foot, you'll create a deep stretch in your groin and inner thighs.
4. Repeat for other leg and continue.

Swinging Front Kicks

1. While standing, start with your right leg and kick it straight up in front of you.
2. When you kick, hold your same side hand in front as a target to kick towards. Keep your leg straight; don't bend your knee. Point your toes up. This is a forceful swinging action.
3. Do at least 10 kicks for one leg then switch and do the same for the other leg.

You should feel a stretch behind your knees and hamstrings at the end of each kick.

Trunk Rotators

1. While standing, feet shoulder-width apart, place your hands on your hips.
2. Bend your torso to the right side than rotate it until you are arching backwards
3. Continue around so you are bending to the left side.
4. Keep rotating in the clockwise motion, bending forward, until you go back to the starting position.
5. Repeat the opposite direction. Start by bending to the left side and rotating your torso counter-clockwise in a full circle around the body.
6. Repeat up to 10 times

Leg Swings

1. Brace your hands against a wall or pole.
2. Have one leg take a step back.
3. With the leg that's forward, swing it from side to side across the body, while bracing yourself with hands against the wall.
4. Try to swing the leg to the furthest points on both ends of the swing.
5. Do this for up to 30 seconds, then repeat for the other leg.

Side Squats

1. Standing with feet shoulder-width apart, squat down.
2. Lean your weight on your left leg while extending your right leg straight out to the side.
3. Shift your weight to your right foot, while keeping your left foot planted. Aim to sit as low as you can.
4. Shift your weight back to your left foot, keeping your right foot planted.
5. Repeat the last two steps, shifting your weight from side to side. Aim for 10 repititions.

Waist Turners/Arm Swings

1. Stand up with feet just wider than shoulder-width apart.
2. Lift your arms up and points your hands straight to the sides. Your arms are parallel to the floor.
3. Now, begin to turn your waist to the left, swinging your arms across your body until your left arm hits your back and your right arms hits your front. Your arms can be loose enough to bend at the end. The power should derive from your waist turning your trunk.
4. In a fluid motion, swing to the other side, waist and arms, so that at the end, your chest is facing the right side, your right arm hits your back, and your left arm hits your front.
5. Repeat this waist turning and arm swinging motion for up to 50 repetitions. This will tone your trunk and increase spinal flexibility.