10 Best Dynamic Stretching For Your Body

Dynamic stretching warms up muscles, increases blood flow, and improves flexibility before exercise. Dynamic stretching involves moving your body through its complete range of motion, unlike static stretching. Add these 10 dynamic stretching exercises to your routine.


1. Arm Circles

Place your feet shoulder-width apart and hold your arms out straight in front of you. Start by moving your arms in small circles. As you go, make the circles bigger. Change ways after a few turns.

2. Leg Swings

Hold on to something stable to keep your balance, and slowly move one leg forward and backward. Do it again with the other leg. Your hamstrings and hip flexors will be stretched in a dynamic way by this practice.

3. High Knees

Just stand still and lift one knee to your chest. Then quickly switch knees and lift the other one. At a fast pace, keep switching knees, working your core and hip flexors.

4. Butt Kicks

Kick your heels up towards your hips as you jog in place. This move works your hamstrings and stretches your quads at the same time.

5. Walking Lunges

Take a big step forward with one leg and bend both knees so they are 90 degrees away from each other. To get back to the starting position, push off your front foot. Do this again with the other leg. Your hip flexors, hamstrings, and glutes will be stretched as you do walking lunges.

6. Hip Circles

Place your hands on your hips and stand still. Move your hips in a circle, first clockwise and then anticlockwise. This movement makes it easier to move your hip joints.

7. Trunk Rotations

Hold your arms out straight in front of you and space your feet shoulder-width apart. Turn your torso to the right and reach your left arm across your body. Then turn your torso to the left and reach your right arm across. Switch sides without losing control.

8. Ankle Circles

Raise one foot off the ground and move your ankle around in a circle, first going clockwise and then anticlockwise. Do it again with the other foot. Ankle circles can help your ankles move and bend better.

9. Arm Swings

Spread your feet out so they are shoulder-width apart, and slowly swing your arms forward and backward. For a dynamic stretch of your shoulders, chest, and upper back, slowly widen your range of motion with each spin.

10. Cat-Cow Stretch

Be on your knees and hands, wrists under shoulders, knees under hips. Cow stance involves arching your back and lowering your belly. Round your neck and tuck your chin to your chest in cat stance. To warm up your spine and core, switch between these poses effortlessly.

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