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The best dynamic stretches for your pre-workout routine

14/06/20243 min read

Laura Harcourt

Written byLaura Harcourt

gareth_stables

Reviewed byGareth Stables

Lady stretching in an outdoor setting. One arm stretching across the other. Happy expression.

Summary

1What is dynamic stretching?

Dynamic stretching is a particular type of stretching technique which moves your body through a range of motions to prepare your joints, muscles...

2Benefits of dynamic stretching before exercise

There are benefits of performing dynamic stretching before exercise. Warms muscles to help them function, helps you mentally prepare...

3What is static stretching?

Static stretching is the type of stretching you might be more familiar with, holding a stretch for a certain amount of time without moving...

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If you struggle with muscular pain during your workout, it could be time to switch up your warm-up routine. 

While you’ve probably heard countless times about how important stretching before exercise is, did you know that not all stretches are created equal? Performing dynamic stretches is one of, if not, the best ways to warm up your muscles and get ready for physical activity.

In this article, we discuss what dynamic stretching is in more detail, how it differs from static stretching and why it’s the preferred choice for many fitness enthusiasts.

What is dynamic stretching?

Dynamic stretching is a particular type of stretching technique which moves your body through a range of motions to prepare your joints, muscles and nervous system for exercise.1 It’s like a dance for your muscles, helping them get warmed up and ready for action.
Unlike static stretching, which involves holding a stretch for a set duration, dynamic stretches are fluid and rhythmic. Dynamic stretching often mimics the actions in your workout but at a slower pace, stimulating muscles or muscle groups to prepare them for more intense exercise.2,3

For example, you could perform some high knee or squat exercises to prepare your knees for a run or circle your arms before you start swimming.3

What is static stretching?

Static stretching is the type of stretching you might be more familiar with, holding a stretch for a certain amount of time without moving. While static stretching can help improve flexibility, it’s been shown to not be the best choice before exercise.4,5
Static stretching fell out of favour in warm-up routines after research discovered that a single session before an athletic event reduced strength, power and performance.6,7,8 There’s also little evidence to suggest that performing static stretches before exercise can help prevent injury or soreness the next day.9

However, static stretching can be helpful at the end of a workout as part of your cool-down routine, helping you to cool down, gradually relax and slow your heart rate.10,11
athletic curly woman in sportswear stands in a plank on a gymnastic mat in the morning at dawn on the grass in a field near the city.

Which type of stretching is best?

Both dynamic and static stretching have their place as part of your fitness routine. 
Dynamic stretching should be performed at the beginning of your workout as it involves actively working your muscles ahead of exercising.9 Static stretching, on the other hand, is recommended to be carried out at the end of your workout to loosen your muscles and increase your range of motion.12,13

Timing-wise, you should ideally perform low-to-moderate intensity dynamic stretching for six to ten minutes ahead of exercises like swimming, running, cycling or any other intensive exercise.9,14 Then, once you’ve finished exercising, you should perform static stretching for at least five minutes or longer, if you feel you need it.10

Despite older studies finding that static stretching before exercise can negatively impact performance, contrasting research has found that it could have some benefits.

For instance, when performed for short durations as part of a complete dynamic warm-up, static stretching may be an effective way to increase the range of motion in certain joints ahead of exercising.8 However, you should keep the duration per static stretch at under 60 seconds or less.15

Benefits of dynamic stretching before exercise

There are thought to be several benefits of performing dynamic stretching before exercise. Let’s take a look at what some of these are.

Warms muscles to help them function 

Dynamic stretching gets your blood flowing and your muscles warm, helping them to work better during exercise.6 

Continuously moving through a range of motion increases blood flow, delivering oxygen and nutrients to the muscles and ensuring optimal functioning during exercise.16 

Increased blood flow also causes muscle temperature to rise, improving the elasticity of your muscles and reducing your risk of injury.1 

Great way to prepare for high-intensity workouts 

Dynamic stretching is a great way to prepare for high-intensity workouts. It involves light aerobic exercise and active stretches that are appropriate for the activity you’re about to perform, so it helps get your body ready for action.9,17 By preparing your body properly, you can help to prevent injuries.13

Helps you mentally prepare

Dynamic stretching isn’t just good for your body – it may be good for your mind too!18 

As you move through each stretch, you focus on your body, getting into the zone for exercise. Dynamic stretches may enhance your concentration and readiness to tackle your workout with purpose.18 

Improves your short and long-term mobility

Dynamic stretching improves your mobility and flexibility before a workout and has long-term gains as you increase your muscles’ performance and reduce your chances of injury.13 

If you perform dynamic stretches regularly, you’ll notice a sustained positive effect on your overall performance during exercise.1

Top 10 dynamic stretches

There are a huge number of dynamic stretches that can help you warm up before exercise. Here we’ve picked out ten of our favourite dynamic stretches to help you get started.

Dynamic hip circles

  1. Stand on one leg, using a worktop or wall for support 
  2. Gently swing your other leg in small circles out to the side 
  3. Perform 20 circles, then switch legs19
Top tip: as you become more flexible, you can widen your circle to work your muscles further.
 

Dynamic hamstring stretches

  1. Sit on the ground with both legs out in front of you 
  2. Bend your left leg and place the sole of your left foot alongside your right knee so your legs are making a ‘P’ shape 
  3. Allow your left leg to relax and bend forward, keeping your back straight
  4. You should feel the stretch on the hamstrings in your right leg
  5. Repeat on the other side 20,21
Top tip: this is a great warm-up exercise before running or cycling.
 

Dynamic calf stretches

  1. Stand with one leg in front of the other, with your hands flat and at shoulder height pressed against a wall
  2. Move your back leg further away from the wall while keeping it straight and pressing your heel into the floor 
  3. Keep everything facing the wall and your rear leg and spine in a straight line
  4. You should feel the stretch in the calf of your back leg
  5. Hold for a few seconds and repeat with the other leg 
Top tip: this is a valuable exercise for runners preparing for a long run or who haven’t run for quite a while.
 

Dynamic hip and thigh stretch

  1. Stand up straight and get into a lunge position
  2. Slowly lower yourself into the lunge, remembering to keep your back straight. Use your arms to balance if you need to
  3.  You should feel the stretch along the front of the leg that’s bent towards the floor
  4. Hold for a few seconds and repeat on the other side19
Top tip: as your flexibility improves, you can get lower to the floor and allow more movement in the hip and thigh area.
 

Dynamic shoulder stretch

  1. Stand tall with your feet slightly wider than shoulder-width apart
  2. Place your right arm parallel to the floor and place it across your chest
  3. Bend your left arm upwards, using your left forearm to ease the right arm closer to your chest
  4. Hold for ten seconds and switch sides22
Top tip: this exercise is beneficial for loosening the shoulders before doing weights, swimming or running.
 

Dynamic upper back stretch

  1. Stand up straight, with your feet slightly wider than shoulder-width apart
  2. Bend your knees slightly
  3. Interlock your fingers and push your hands as far away from your chest as you can 
  4. This should allow your upper back to relax 
  5. You should feel the stretch between your shoulder blades14
Top tip: this is a great stretch ahead of swimming. You should feel your shoulders loosen with the stretch.
 

Dynamic arm circles

  1. Stand with your feet shoulder-width apart and hold your arms out to the side at shoulder height
  2. Circle your arms slowly 20 times, starting with small circles and working up to larger circles
  3. Reverse the direction of the circles and perform 20 more19
Top tip: this exercise is ideal before boxing or swimming.
 

Dynamic arm swings

  1. Face forward with your arms extended out in front of you at shoulder height and your palms facing down
  2. Walk forward as you swing both arms to the right, with your left arm reaching in front of your chest and your right arm reaching out to the side 
  3. As you swing your arms, remember to keep your torso facing straight and only turn your shoulder joints 
  4. Reverse the direction of the swing to the opposite side as you keep walking 
  5. Repeat five times on each side19
Top tip: this will help your arms and your torso loosen. With practice, you can also slowly increase the number of reps you do.
 

Dynamic spinal rotations

  1. Stand with your feet shoulder-width apart and bring your arms out to the side at shoulder height 
  2. Keep your torso still and slowly start to rotate your body back and forth from right to left 
  3. Repeat five to ten times23
Top tip: this is a great way to improve lower back mobility before exercise.
 

Dynamic iliotibial band stretch

  1. Cross one leg in front of the other
  2. Bend down to touch your toes 
  3. Move your hands across the floor towards the front leg to stretch the outside of your thigh on the opposite leg 
  4. Repeat on both sides24
Top tip: this is an excellent exercise if you feel tightness in the lower back or buttock area.
 

The final say

By warming up your muscles, improving your flexibility and enhancing your mental focus, dynamic stretches can prepare your body and mind for any upcoming workouts you have planned. 

So why not consider adding the ten dynamic stretches we’ve suggested to your warm-up routine? In doing so, you’ll be able to not only help optimise your performance but also reduce your potential risk of injury.

Disclaimer

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any treatments or remedies.
 

Sources

  1. Iwata, M., et al. Dynamic stretching has sustained effects on range of motion and passive stiffness of the hamstring muscles. Journal of Sports Science & Medicine. 2019;18(1):13. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6370952.
  2. Behm, DG., et al. Alternative flexibility training. International Journal of Sports Physical Therapy. 2023;18(2). https://doi.org/10.26603/001c.73311.
  3. Skibski, A., et al. Suggestions and considerations for application of movement screens to clinical practice. The International journal of sports physical therapy. 2024;19(3). https://doi.org/10.26603/001c.92906.
  4. Arntz, F., et al. Chronic effects of static stretching exercises on muscle strength and power in healthy individuals across the lifespan: A systematic review with multi-level meta-analysis. Sports Medicine. 2023;31;53. https://doi.org/10.1007/s40279-022-01806-9. 
  5. Simic L, N. Sarabon, Markovic G. Does pre‐exercise static stretching inhibit maximal muscular performance? A meta‐analytical review. Scandinavian journal of medicine & science in sports [Internet]. 2012 Feb 8 [cited 2024 May 29];23(2):131–48. Available from: https://pubmed.ncbi.nlm.nih.gov/22316148/ 
  6. Jahanmahin M, et al. The Acute Effects of Dynamic and Static Stretching on Muscular Strength, Power and Endurance of Lower Body in Untrained Men. International Journal of Basic Sciences & Applied Research. 2016 March 
  7. Christensen B, et al. The Effect of Static Stretching, Mini-Band Warm-Ups, Medicine-Ball Warm-Ups, and a Light Jogging Warm-Up on Common Athletic Ability Tests. Int J Exerc Sci. 2020 Feb 1;13(4):298-311. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7039492/ 
  8. Chaabene, H., et al. Acute effects of static stretching on muscle strength and power: An attempt to clarify previous caveats. Frontiers in Physiology. 2019;10(1468). https://doi.org/10.3389/fphys.2019.01468. 
  9. NHS. Warm-up and cool-down [Internet]. [cited 2024 Mar 26]. Available from: https://www.nhsinform.scot/healthy-living/keeping-active/before-and-after-exercise/warm-up-and-cool-down. 
  10. NHS. How to stretch after exercising [Internet]. [cited 2024 Mar 26]. Available from: https://www.nhs.uk/live-well/exercise/how-to-stretch-after-exercising. 
  11. Page P. Current concepts in muscle stretching for exercise and rehabilitation. International journal of sports physical therapy [Internet]. 2012 [cited 2024 Jun 4];7(1):109–19. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/ 
  12. Takeuchi K, Nakamura M, Kakihana H, Tsukuda F. A Survey of Static and Dynamic Stretching Protocol. International Journal of Sport and Health Science. 2019;17(0):72–9. Available from: https://www.jstage.jst.go.jp/article/ijshs/17/0/17_201829/_pdf/-char/en 
  13. Takeuchi K, Nakamura M, Matsuo S, Kazunori Akizuki, Mizuno T. Effects of Speed and Amplitude of Dynamic Stretching on the Flexibility and Strength of the Hamstrings. Journal of sports science and medicine [Internet]. 2022 Dec 1 [cited 2024 Jun 4];608–15. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9741718/ 
  14. NHS. How to warm up before exercise [Internet]. [cited 2024 Mar 26]. Available from: https://www.nhs.uk/live-well/exercise/how-to-warm-up-before-exercising. 
  15. Faelli, E., et al. The effect of static and dynamic stretching during warm-up on running economy and perception of effort in recreational endurance runners. International Journal of Environmental Research and Public Health. 2021;18(16):8386. https://doi.org/10.3390/ijerph18168386. 
  16. Y. Yıldırım, R. Arabacı, A.K. Güngör, R. Görgülü. The effects of dynamic and static stretching exercises performed to elite wrestlers after high intensity exercise on heart rate variability. Science & sports [Internet]. 2023 Feb 1 [cited 2024 Jun 4];38(1):2–11. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0765159722001885 
  17. Judge LW, Avedesian JM, Bellar DM, Hoover DL, Craig BW, Langley J, et al. Pre- and Post-Activity Stretching Practices of Collegiate Soccer Coaches in the United State. International journal of exercise science [Internet]. 2020 [cited 2024 Jun 4];13(6):260–72. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7039475/
  18. BLAZEVICH AJ, GILL ND, THUE KVORNING, KAY AD, GOH AG, HILTON B, et al. No Effect of Muscle Stretching within a Full, Dynamic Warm-up on Athletic Performance. Medicine and science in sports and exercise [Internet]. 2018 Jun 1 [cited 2024 Jun 4];50(6):1258–66. Available from: https://pubmed.ncbi.nlm.nih.gov/29300214/ 
  19. Arthritis.org. 2024 [cited 2024 Jun 4]. Available from: https://www.arthritis.org/health-wellness/healthy-living/physical-activity/other-activities/7-dynamic-warm-ups
  20. Cai P, Liu L, Li H. Dynamic and static stretching on hamstring flexibility and stiffness: A systematic review and meta-analysis. Heliyon [Internet]. 2023 Aug 1 [cited 2024 Jun 4];9(8):e18795–5. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10407730/ 
  21. Dearden K. 3 Ways to Prevent Hamstring Injuries in Sport [Internet]. Newcastle Sports Injury Clinic. 2015 [cited 2024 Jun 4]. Available from: https://www.newcastlesportsinjury.co.uk/3-ways-to-prevent-hamstring-injuries-in-sport/ 
  22. Livestrong.com. 2019 [cited 2024 Jun 4]. Available from: https://www.livestrong.com/article/13722060-exercises-stretches-tight-shoulders/ 
  23. Dynamic Stretching Exercises [Internet]. Kansashealthsystem.com. 2024 [cited 2024 Jun 4]. Available from: https://www.kansashealthsystem.com/news-room/blog/0001/01/dynamic-stretching-exercises 
  24. NHS Choices. Knee exercises for runners [Internet]. 2024 [cited 2024 Jun 4]. Available from: https://www.nhs.uk/live-well/exercise/knee-exercises-for-runners/
 

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