Your warmup before your workout is one of the most important aspects of the workout. And a warmup is more than just 5-10 minutes on the treadmill. You will want to make sure that you are adding dynamic stretching before any workout routine.
What is it?
NASM defines dynamic stretching “as stretches that use force production and momentum to move the joint through the full available range of motion. These stretches use the concept of reciprocal inhibition to improve soft tissue extensibility.”
In layman’s terms, dynamic stretching is active movements where both the joint and muscle goes through a full range of motion. They are functional stretches that mimic the movement that you are about to perform. For example, a swimmer may use arm circles as a dynamic stretch before entering the water.
When and How to Use Dynamic Stretching
You will want to run through a quick dynamic stretching routine prior to any exercise. It will help to warm up your body prepping it for the workout ahead. The best way to stretch dynamically is to run through a series of movements each around 10 times. I like to move from head to toe with my dynamic stretching (as you will see in the video below). Although you can choose to move through the stretches in your own order.
Some common examples of dynamic stretches include: head rolls, arm circles, trunk twists, or leg swings.
Creating a Routine
Adding a stretching routine before you workout is easy and simple! When creating your own stretching routine you will want to run through 5-10 different movements which focus on the the various muscle groups that you wish to train that day.
If you don’t know where to start, no worries, I have gone ahead and created a short video on a full-body dynamic stretching routine that you can start using today.
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