5 Blood-Pumping Pre-Workout Dynamic Stretches

In the hustle and bustle of life today, it’s not uncommon for you to skip stretching and warm ups before hitting the gym. I know, you’re pressed for time—but it’s not good for you.

Remember how you always had to engage in dynamic warm-up routines to improve your range of motion before starting P.E. class and kicking soccer balls around? For example, jumping jacks have practically been drilled into you by the teacher if you want your body to perform well. So don’t throw away what your teachers have given you!

First, let’s have a look at why warming up before working out is so important. Then, we’ll cover 5 quick dynamic stretches that will ready your body and mind for your workout session.

FYI, static vs dynamic stretches? These two types of stretching aren’t the same. (dynamic stretches are controlled movements and require more swinging actions, whereas static stretches do not)

What Are The Benefits Of Dynamic Stretching?

Whether you’re about to play a casual game of football with your friends or if you’re just going to run track and field, you should always do some dynamic stretching exercise. That way, you get to unlock your full range of motion and prevent injury, like ligament tears and muscle cramps.

Listed below are a few benefits you can gain by doing these warm-up exercise stretches.

1) Gets Your Blood Pumping

Your muscles are like a rubber band. If you pull on the rubber band when it’s warm, it’s very elastic. However, it will snap if you pull on it when it’s cold.

Having a good blood flow in your body helps to keep your muscles warm, and the increased supply of oxygen will also help to sustain your muscles.

So, dynamic stretching increases your blood flow in your body and differs from static stretching as static stretches don’t get your blood pumping.

2) Reduces Risk of Injury

Our muscles aren’t always in a ready-to-go kind of mode. By warming up your muscles before you begin your workout, you allow your muscles to get used to the movement first. Otherwise, you might just end up with a bad sprain or a pulled muscle during your workout!

3) Mentally Preps You For Your Workout

During your warm up routine, you can think about what your workout reps for the day entail, mentally prepping you and your body. You can also plan out which exercise you will start with, followed by the next reps, so on and so forth. This way, you can avoid scrambling around looking for the equipment that you need to do your reps.

4) Improves Mobility

Once your body is warmed up, your muscles are ready to handle whatever strenuous reps you have in store for it. For instance, you get to open up the hips and improve the range of motion using dynamic actions so you can run faster and farther! But that isn’t all. Stretching your body is like sending your car to the workshop for routine maintenance. This will help you to retain your mobility even in the long run!

5) Improves Athletic Performance

Stretching can improve your overall physical performance! As already mentioned in the above points—having a good blood flow, properly warmed up muscles, a good mental headspace—these will all contribute to performing better in your sport and gym reps.

It’s great, isn’t it? So don’t neglect your pre-workout body warm up stretches anymore!

5 Best Dynamic Stretches To Warm Up For Active Movement

Dynamic stretching involves active movement, unlike static stretches where you hold a stretch in place for a while. Dynamic stretching can help you to prepare your muscles and joints for sports and exercise. Without further ado, here are 5 examples of dynamic stretches you can easily add as a part of your warm-up routine that preps your whole body for an effective workout session!

1) Arm Circles

This will dynamic warm up will loosen your shoulder muscles, preparing them for that bench press you’re aiming for.

1. Stand with your feet shoulder-width apart, making sure that your spine is straight.
2. Leave your arms outstretched to your sides at shoulder height.
3. Moving your shoulders in one direction, imagine you’re drawing circles in the air with your arms. Make sure to only move your shoulders!
4. Start with smaller circles first, then slowly increase the diameter.
5. Change directions after approximately 30 seconds.

2) Scissor Stretch

This stretch will keep your blood pumping in the veins of your arms and shoulders!

1. Stand up tall, and straighten your back flat.
2. Raise both arms out to the sides at shoulder height.
3. Making sure not to bend your elbows, swing both arms to the front of your chest across your body.
4. Cross your right arm over the left, then swing your arms backward. Cross your right leg over the left too as you move, with your front knee before your back leg.
5. Your arms should swing as far as you can, behind your shoulders.
6. Swing them back to the front, alternating which arm gets to be on top.
7. Repeat this action for about 20 to 30 seconds.

3) Lateral Overhead Reach

This stretch targets your shoulders, arms, and abs.

1. Stand with your back straight, and make sure that your feet are about shoulder-width apart.
2. Take a small step forward, bringing your right foot over your left. Allow your front knee to stay in place.
3. As you step forward, raise up your right hand while keeping your left arm on your hip. Stretch your upper body to the left. Your hands should go past your front toes. Make sure your lower body is still.
4. Lower your arm back down, and take a step back.
5. Return to starting position before repeating the action on the other side of your body.
6. Do this about 8 to 10 times.

4) Leg Swings

This will loosen up the joint between your thigh and your hips!

1. Stand up, making sure there’s sufficient space around you, and hold on to a wall for balance.
2. Stand on one leg, while you raise your other leg off the ground.
3. Begin swinging your knee toward your chest slowly—imagine it’s a pendulum that’s slowly gaining momentum.
4. Don’t arch your back, and hold onto a nearby table or wall if you need support.
5. Gaining momentum, you can swing it farther with each move.
6. Continue swinging for about 20 to 30 seconds.
7. Switch legs.

5) Side Lunge Touching Heel Stretch

This move engages your whole body (including your hamstrings and hip flexors) as you bring yourself closer and away from the floor.

1. Begin standing with your legs apart—slightly wider than your shoulders.
2. Bend your right knee as you lunge to the right, keeping the soles of both feet planted firmly on the ground.
3. Bent at 90 degrees, reach for your right foot using your left hand, while keeping your right hand straight behind your back. You should feel a stretch in the inner thigh of your left leg as you look toward the floor.
4. Get up and repeat on the other side, lunging to your left instead.
5. Do 10 reps of these within 5 to 10 minutes.

Tip: If you’re really, really, pressed for time, I’ve got your back. Just focus your time on these two stretches, and you’re good to go.

1. Lateral Overhead Reach
   
2. Side Lunge Touching Heel Stretch

In A Nutshell

There are many types of warm-ups you can do, and this study suggests that dynamic stretching routines can be beneficial for you before you start lifting weights at the gym. It helps with injury prevention and performance, and gets you in the right headspace for exercise. For example, you can do torso twists where you stretch the muscles of your back before you use the boat rowing machine at the gym.

Dynamic stretches for runners may vary from other kinds of stretches, because you’ll be focusing on stretching your leg and hip muscles more than the muscles on the other parts of your body. You could try doing forward lunges or walking lunges where you take a step forward and bring your back knee toward the floor without touching it.

So, no more brushing it aside. Make sure to take the time to use dynamic stretching to warm up before hitting the gym, okay?