FitnessU

It’s important to warm-up before any workout. Dynamic stretching is an excellent way to warm-up. It involves controlled, full-range movement. When done correctly, dynamic stretching improves flexibility, lubricates the joints, and even prepares the nervous system by telling the body it’s time to move.

Warming-up is essential regardless of your exercise experience and physical ability. It sets the foundation for an effective and safe workout by preparing the body for exercise and reducing the risk of injury. Here are dynamic stretches for both upper-or-lower-body workouts:

Upper-body

Neck-to-arm rotations
Beginning with the neck, slowly roll your head in one direction (clockwise) and repeat in the opposite direction (counterclockwise). Then, slowly roll your shoulders forward and backward with arms at your sides. Raise your arms to a “T” and perform circles each way. Rotate in both directions at least 10 times. This will help warm-up muscles and promote the release of synovial fluid to, quite literally, lubricate the joints.

Upward dog and downward dog
Obtain a push-up position with hands and feet on the ground. Sink your hips so that your knees are slightly off the ground while keeping your arms extended and chest high, looking at the sky. You should form an arch in this position. Hold for 5-10 seconds. Then, lift your hips up and back by bringing your head in-between your shoulders while also pressing your heels towards the ground. You should form an arch in the opposite direction. Hold for 5-10 seconds before repeating these movements 3 times. Together, these will stretch the shoulders, hamstrings and mid-section including the back.

Wall shoulder slides
Sit with your back flat against the wall. Raise both arms to form a “Y.” Make sure your entire forearm keeps in contact with the wall as you slowly slide your arms up and down as far as possible. Repeat 10 times. This will help stretch the chest and both shoulders equally. This can also be performed lying face-up on the ground. Remember to control your breathing for each dynamic movement.

Lower-body

Hip-to-knee rotations
Place your hands on your hips and rotate in both directions. Then, place your hands on your slightly bent knees and make small circles. Rotate at least 10 times each.

Lunging torso twists
Take a larger than normal step forward and lower the back knee towards the ground. With or without your knee on the ground, sink your hips forward while keeping your front heel in contact with the ground. Here, you should be in a deep lunge position. Slowly twist your upper-body in the direction of your front leg and back to facing forward. Step out of the lunge to repeat on the opposite side. Perform 6-8 total lunges. This is an excellent stretch for the hip-flexors.

Hamstring stretch-to-overhead squat
Stand with feet about shoulder-width apart, angled slightly outward. Keeping your legs straight, slowly bend down towards your feet to stretch the hamstrings. From there, gradually lower your hips by bending your knees. Keep your knees outside of your arms and don’t let your heels raise off the ground. You should be in a squat position at the lowest point. Carefully raise your arms overhead and extend the knees to return to standing. Repeat 5 times.

—Submitted by Frankie R., Lipscomb University

This video accompanying this stretching routine shows examples of various stretches that are beneficial to an athlete or person in training. This is particularly useful for those who regularly engage in intense physical activities such as running and cycling.

These stretches are to be performed intuitively. This means that the length of time on each stretch depends on how your body responds to the stretch. If certain areas feel the stretch strongly, allow yourself to stay longer in the pose. When you do not feel the stretch anymore you can move on. The stretches can be performed in any order and as many times as you like.

The benefits are mainly an increase in range of motion for common exercises, relaxation, and to correct any imbalances in muscle movement. Stretches will not help prevent cramping and may not help to relieve delayed muscle soreness, but flexibility training is a key component to help you progress in training and to allow yourself to become more in tune with your body.

To start, you’ll want to place your yoga mat near a wall.

Hip flexor stretch: Kneel down onto your mat facing away from the wall and step one foot forward. Make sure your knee is staying above your ankle. Your other knee is on the floor right under the hip and your back foot is flat out behind you. Rise up and place your hands on your thigh and press down firmly. This engages your abdominals, making them contract to further stretch the hip flexors.

Quadriceps: Remain in the first position and grab your ankle of the leg that is behind you. Flex the heel and bring the foot slowly towards the back of the leg. The stretch should be felt in the front thigh of the back leg. The hamstrings may contract as a result. Perform the stretch gradually and relax the leg muscles.

A variation is to rest the foot against the wall behind you. Make sure your back knee is as close to the wall as possible. This allows a more passive stretch and relaxes the hamstrings.

Repeat the two stretches on the other leg.

Hamstring: Lie down on the floor or mat. Place your head on the ground and bend your knees. Lift the right heel towards the ceiling and straighten the leg. Grab under the knee of the risen leg and pull it towards the chest. Flex the heel so that you feel the work in your calves and hamstring. To deepen the stretch, straighten out the bottom leg. To increase the stretch, use a yoga strap, band, or belt wrapped under the sole of risen foot and gently pull the strap towards you to straighten the leg. Repeat other leg. Remain with your head on the floor during the stretch.

Piriformis stretch: Remain of the floor. Cross your leg on top of the other and rest your foot onto the other thigh on the bottom leg. Have the knee out to the side making a triangle shaped window with your legs. Reach through the window and pull the bottom leg towards your chest. This stretches the piriformis, and opens the hip and outer thigh. If this is too deep of a stretch, or your head is off the ground, perform this sitting up and draw your chest to the knee. In this variation your bottom foot is flat on the floor. Repeat other leg.

Toes and feet: Bring your legs together and rise up onto your hands and knees. Have your feet flat on the floor and lean back to gently press your weight onto the feet. Next, curl up onto your toes then gently press your weight back to stretch the feet the other way. If you feel pain at the ankle behind the leg that is not the calf muscle being stretched, it may be the achilles tendon. Be gentle here and place less weight in the foot.

Calf: Stand and face the wall and place the ball of your foot against the wall but keep your heel on the floor. Gradually move forward to press more weight until you feel the stretch behind the shin.

—Submitted by Florence S., University of Saskatchewan

Chest stretch:
Stand with your feet hip-width apart and clasp your hands behind your back. Gently straighten your elbows and lift your arms up to a comfortable position where you can breathe into the stretch. Hold for eight breaths and repeat three times. To modify, do this stretch sitting.

Tricep stretch:
Stand with your feet hip-width apart and place your left hand behind your head. With your right hand, hold onto your left elbow and gently pull it behind the back of your head. Hold for as long as you need the stretch and then release and switch arms. To modify, do this sitting.

Groin stretch:
Start in a seated position and place the soles of your feet together. Clasp your ankles with your hands so that your elbows rest on your knees. Gently push your knees down with your elbows until you feel a comfortable stretch. Hold for eight breaths and repeat three times. To modify, do not press your knees down as far. Shake out your legs after to release tension.

Hamstring stretch:
Start in a seated position and stretch your legs out in front of you while keeping your back flat. Bend your left leg with your left foot flat on the floor. Slowly reach forward and try to touch your right toe with both hands. Bend from your waist keeping your lower back flat and your head up. Hold as long as needed, typically for eight breaths, and repeat on the other leg.

—Submitted by Eliza S., University of Massachusetts, Amherst