At Home Dynamic Stretches

April 20th, 2020

We are big fans of performing dynamic stretches before most workouts! This type of stretching involves active movements where joints and muscles go through a full range of motion and are used to warm up certain muscles or muscle groups. Our trainers share some at-home active stretches to add to your routine! 


Why Start with Dynamic Stretches? 

That’s when it’s most effective! Dynamic stretching should be performed before the start of any exercise routine, whether it be sports, weightlifting, or cardiovascular exercise. This will warm up the body, get the muscles moving and ready to work! While dynamic stretching is important for warmup, it is not necessary to do at cool down.  

Dynamic stretches raise your core temperature, which is ideal for pre-workout. During a cooldown, the goal should be to lower your temperature which is accomplished with static stretching (where muscles are extended and held for a period of time). 


What is Dynamic Stretching? 

Dynamic stretching can be functional and mimic the movement of the activity you are about to perform (i.e. swimmers circle their arms before getting into the water).  

These movements get muscles moving and warm for your workout. You and your trainer can add these exercises into your warm-up: squats, lunges, and different types of rotations will help actively stretch your core. 

Ready to workout? Stay Driven with our virtual training sessions and nutritional support from our wellness experts! Call/text today to learn about our online personal training programs or chat with a trainer! 


Advantages of Dynamic Stretches 

There are lots of perks to performing dynamic stretches before any type of workout including:  

  • Muscles reach the ideal working temperature which helps improve function
  • Better preparation for highintensity workouts
  • Improves range of motion
  • Reduces the risk of injury
  • Improves mobility
  • Allows for better performance 


Easy at Home Stretches 

We strongly recommend performing dynamic stretches before any of our video training sessionsHere are some go-to moves that you can easily do while athome.  


Hip Circles 

  1. Stand on one leg. If needed hold on to a countertop or wall for support.
  2. Gently swing your other leg in small circles out to the side.
  3. Do 20 circles, then switch legs.
  4. As you become more flexible, work up to larger circles  


Lunge with Twists 

  1. Lunge forward with your right leg while keeping your knee directly over your ankle.
  2. Take your left arm and reach overhead. Bend your torso towards the right side.
  3. Bring your right leg back to return to an upright standing position and repeat the motion with your left leg.
  4. Perform this stretch five times on each leg.  


Arm Circles  

  1. Stand with feet shoulder-width apart and hold arms out to the side at shoulder height.
  2. Circle around your arms slowly, starting with small circles, working up to larger circles. Perform 20 circles.
  3. Reverse the direction of the circles and perform 20 more.  


Leg Pendulums  

*great for runners and triathletes 

  1. While balancing on one leg, start to swing one leg back and forthHold onto a wall if needed. 
  2. Swing your leg forward and backward five to ten times. 
  3. Bring that leg down and repeat with the other leg, swinging five to ten times. 
  4. You can also face the wall and swing your legs from side-to-side.  


Jog to Quad Stretch 

  1. Jog in place for two to three seconds.
  2. Reach behind one leg to grab hold of one foot to stretch out the quad. Hold for two to three seconds. 
  3. Start to jog again for another two to three seconds and repeat the stretch with the other leg. 
  4. Perform this stretch five to ten times on each leg.  


Spinal Rotations  

*great for upper body warmup 

  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 this motion five to ten times.  


Warm-Up with Dynamic Stretches 

Remember: make sure a good warm-up (and cool-down) are a part of your routine. Always – not just when your trainer is watching. Active, dynamic stretches will help you perform at your peak and prevent injury during your workout! 


From all of Team Driven, we can’t wait to get back into the studio and see our clients. You are our family! In the meantime, we hope that you are enjoying the videos and virtual support. We are always available should you have any questions or concerns. Stay safe and we’ll see you soon at our South Tampa studio! 

Categories: Transformation

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