Two decades ago, the use of dynamic stretches gained momentum, and now they are used by everyone as a way to prep for training or workouts. But newbies might be wondering what dynamic body stretching are all about. This article has got you covered.
The main aim of this activity is to bring muscles and joints into full-range motion. Mostly, these kinds of stretches are common for athletes before they get onto the pitch, and the stretches help them in very many ways. Dynamic stretches as a warm-up include body stretches, sprints, and even lifting weights in short rapid bursts for about 10 to 15 minutes.
Benefits of Dynamic Stretches
To understand and appreciate this activity, let us dive into some of the benefits you will achieve from engaging in these stretches. First, dynamic stretches increase the body temperature, which allows the blood to circulate well to all muscles. Remember that you need blood to circulate sufficiently in all areas of the body during your entire workout, training, or sports session to supply enough oxygen and remove toxins.
Easing muscle and tendon stiffness is another major benefit of stretching. As soon as the body warms up, and the blood flows into all cells, they will relax and become more elastic. This is what you need most during the workout routine for the best results. Those who use steroids and supplements must relax their muscles well, especially if they are about to hit extreme weightlifting training. If you read this, you will get professional advice when you order your favorite steroids.
Lastly, dynamic stretches prevent injuries in an excellent way. When the two states we have mentioned above are achieved, the body becomes more efficient and reduces the chances of accidents.
Dynamic Body Stretching Routine
Whether you are about to start a sports activity or lift weights, dynamic stretching will be invaluable to you. Although one can develop their own routine, here is a list of the common stretches to choose from.
- Lunging with a twist – Simple, regular lunges work out the core, hips, and the lower body. But when you add a twist to it, the effect on the stomach and chest increases. The arms are also worked out as they swing.
- Sprints – These are the best before a sports activity. However, you need to start with something else, such as lunges, before getting the body into this extreme action. Use short distances and spring as fast as possible.
- Jump squats – These are very effective, especially for lifters. Focus on doing as many as possible within 30 seconds or a minute interval.
- High kicks – They are excellent for both sports and cardio exercises. To make it more effective, do the high kicks amid fast walking. For instance, you can do the kicks after every five yards of walking.
- Knee to chest – This stretch is done when lying on the ground on your back. It stretches the hamstrings and the core area. Arms also benefit since they are involved in pulling the knee towards the chest.
These are not the only dynamic stretches to consider as there are more. You can also include some that work best for you, but we should ensure that we are doing it in the right way.