We include a flexibiity of stretches and exercises that can help treat and prevent this…. Popular Recent. Straight-Leg Lateral Swing. Related Coverage.

Dynamic flexibility exercises -

Dynamic stretching can help combat this. Close icon Two crossed lines that form an 'X'. It indicates a way to close an interaction, or dismiss a notification.

Reviews The word Reviews. Tech Angle down icon An icon in the shape of an angle pointing down. Home Angle down icon An icon in the shape of an angle pointing down. Kitchen Angle down icon An icon in the shape of an angle pointing down.

Health Angle down icon An icon in the shape of an angle pointing down. Style Angle down icon An icon in the shape of an angle pointing down. Beauty Angle down icon An icon in the shape of an angle pointing down. Gifts Angle down icon An icon in the shape of an angle pointing down.

Coupons Angle down icon An icon in the shape of an angle pointing down. Travel Angle down icon An icon in the shape of an angle pointing down. Written by Allison Torres Burtka. Share icon An curved arrow pointing right. Share Facebook Icon The letter F. Facebook Email icon An envelope. It indicates the ability to send an email.

Email Twitter icon A stylized bird with an open mouth, tweeting. Twitter LinkedIn icon The word "in". LinkedIn Link icon An image of a chain link. It symobilizes a website link url. Copy Link. This article was medically reviewed by Audrey Bowman , RRCA certified running coach, BS in Exercise Science, and fitness instructor at Relentless Runners in Knoxville, TN.

Our stories are reviewed by medical professionals to ensure you get the most accurate and useful information about your health and wellness. For more information, visit our medical review board. Redeem now. Dynamic stretches are stretches that move you through your full range of motion.

You should do dynamic stretches before working out and static stretches after exercise. Read preview. Thanks for signing up! Access your favorite topics in a personalized feed while you're on the go. download the app. This can be helpful when striving to complete certain fitness resolutions!

The following movements are some recommended dynamic stretches to complete prior to your workout. Complete two or three rounds of 10 repetitions of each movement as specified for a well-rounded warm up!

Squats Stand with your feet shoulder-width apart. With your toes pointed slightly out, engage your core, bend your knees and push your hips back as you squat down until your thighs are parallel with the ground.

Remember to keep your chest up. Hold your hands straight in front or clasp your hands in front — whatever is most comfortable. High knees Stand with your feet hip-width apart.

Maintaining straight posture, lift one knee to your chest, rapidly switching to your other leg. If helpful, begin by jogging in place first. Engage your core as you switch from leg to leg at a jogging or sprinting pace. Leg swings Standing straight and keeping your hips aligned, swing one leg forward and backward in a single smooth movement.

You can use a wall, fence, or pole to maintain balance throughout the dynamic exercise. It is also helpful to start with light leg swings first and gradually extend your range of motion throughout the duration of the stretch. Lunges Start standing straight up. Engage your core and take a big step forward with your right leg, shifting your weight so your heel lands first.

Then, lower your body until your right thigh is parallel to the floor and your right shin is vertical. Press into your right heel to drive yourself back to the starting position. Repeat for the left leg. Plank walk-outs Begin in a standing position with your feet hip-width apart.

Bending from your hips, reach down and place your hands flat on the floor in front of your feet. Next, shift your weight onto your hands and begin walking yourself forward until you form a straight line from your head to your heels.

Engage your core and keep your hands directly under your shoulders. Hold for your desired rep length before walking backward and returning to starting position. Arm circles Stand with your feet shoulder-width apart and extend your arms out to the side, parallel with the floor.

Circle your arms forward using small, controlled movements. Gradually increase the size of the circles until you feel a stretch in your triceps. Then, reverse the direction of your circles. Standing toe taps Stand straight with your feet hip-width apart.

Reach forward with your right arm. While keeping your legs straight, raise your right leg towards your right hand, tapping your right toew with your hand.

Lower your leg and repeat on the left side. Jumping jacks Begin standing straight with your legs together and arms flat at your sides. Bend your knees slightly and jump into the air, spreading your legs shoulder-width apart and stretching your arms out and over your head.

Jump to return back to starting position and repeat. Butt kicks Start standing straight with your feet hip-width apart and your arms at your side. Bring the heel of one foot off the floor towards your glutes and raise the opposite hand up towards your shoulder as if you were running.

Then, rapidly switch to the other side. Remember to keep your shoulders back and core active throughout the duration of this dynamic stretch.

Hip circles Stand straight with your feet hip-width apart. While keeping your hands together in front of your stomach, pull your knee up until it is parallel with the floor.

Then, pull the knee back, opening up your hip. Return to starting position and repeat for the other side of your body. Static stretching involves stretches that are held for a period of time, usually between seconds depending on ability.

Unlike dynamic stretches, static stretches are still and do not involve any movement. Static stretches after a workout help to gradually slow down the body. They also help tired and constricted muscles return to a more relaxed state. This helps increase flexibility and decrease risk of injury post-workout.

We recommend you try some of the following stretches in your post-workout routine. While stretching, you should feel a slight pull with a little discomfort, but not pain.

If you can, hold each stretch for seconds. Shoulder stretch Stand straight with your feet shoulder-width apart. Bring your right arm across the front of your body at chest height. Using the crease of your left arm or hand, support your right arm. Stretch your shoulder and continue facing forward.

Hold then repeat with your other side. Toe touch Stand straight with your feet slightly apart and toes pointing forward. Keeping your legs straight, bend from the hips and reach down toward your toes.

Engage your core throughout this exercise and repeat. Samson stretch Begin by standing straight. While keeping your chest forward and core engaged, step forward with your right foot into a lunge position. Lower your left knee to the ground and extend the right knee forward.

Then, clasp your hands together and push out, lifting your arms over your head. Hold then switch sides. Remember to keep your chest facing forward throughout this static stretch. Butterfly stretch Start by sitting on the floor with your back straight and knees bent.

Drop your legs to your sides and bring the soles of your feet together.

Dynamic stretches are felxibility movements Dynamic flexibility exercises joints and muscles go through a full range flrxibility motion. Flexibiljty can be used to help warm up Immune health optimizer Post-workout recovery for endurance athletes before exercuses. For example, a swimmer may circle their arms before getting into the water. Dynamic stretches can also be a series of movements to get the body moving before any type of exercise. Some examples include trunk twists, walking lunges, or leg swings against a wall. Dynamic stretches are meant to get the body moving. Dynamic stretching is a movement-based type of stretching. Dynmic Immune health optimizer the muscles Immune health optimizer Dynaamic bring about a flexibiljty. It's different from traditional Dyynamic stretching because the stretch position is not held. Sports medicine experts consider dynamic stretching a better way to reduce muscle tightness than traditional stretching. But how do you do it? These videos introduce you to eight dynamic stretches that target different muscles and areas of the body.