Dynamic Stretching: Preparing Muscles for Activity, All in Under 2 Minutes

a woman lunges next to a river - stretching

Therapeutic Associates

Revamp your workout routine: quick & effective dynamic stretching

Stretching—it’s essential, yet so often the first thing to get cut from a busy schedule. But what if I told you there’s a way to prep your muscles and reduce injury risk in under two minutes? Enter dynamic stretching: the pre-workout game changer.

What is dynamic stretching?

Dynamic stretching involves active movements that take your muscles through their full range of motion. Unlike static stretching, which you hold for 20-30 seconds and is best done post-workout, dynamic stretching is all about movement and getting your muscles ready for action.

Why dynamic stretching works

By moving your muscles through their entire range of motion, dynamic stretching prepares them to contract and relax efficiently. This is crucial for activities requiring speed, power, or intensity like running, sprinting, or jumping. Plus, it helps prevent over-stretching and muscle fatigue, making it the ideal pre-workout routine.

Targeted muscle groups

Our dynamic stretches focus on key muscle groups used in running: hamstrings, shins, Achilles, IT band, quads, and glutes. A quick two-minute session can make a world of difference in your workout performance and injury prevention.

Get started

Start with a couple of minutes of light jogging to warm up, then follow these dynamic stretches. Ready to boost your workout? Check out the exercises below and hit the ground running!

Knee Hugs

Begin in a standing upright position. Lift one knee up to your chest and hug it with your arms. Hold for one second, then repeat on the other side. Make sure to maintain your balance during the exercise.

Complete 10 repetitions on each leg

dynamic warm up knee hugs

Butt kicks

Begin in a standing upright position. Bend one knee upward toward your glutes and grasp our foot, pulling it slowly toward your body as you push your hips forward until you feel a light stretch in the front of your thigh. Hold for one second. Repeat on opposite leg. Make sure to keep your back straight and maintain your balance during the stretch.

Complete 10 repetitions on each leg

dynamic warm up butt kicks

Walking Toe Touches

Begin in a standing position. Walk forward, swinging one leg out in front. Keeping knee as straight as possible, reach opposite hand out toward the toes while keeping a straight back. Repeat on the opposite side as you move forward, walking across the room.

Complete 10 repetitions on each leg

dynamic warm up walking toe touches

Heel Walks/Toe Walks

For heel walk, begin in a standing position. Lift your toes off the ground and keeping your toes raised walk forward on your heels.

Alternate with toe walk by beginning in standing position. Lift your heels off the ground and walk forward on your toes. 

Make sure to keep your back straight and maintain your balance as you walk.

Complete 10 repetitions of each, on each leg 

demonstration of toe walk for dynamic warm up

Blog Posts You May Be Interested In

silhouette of a runner with a pink sky behind
Athletic Performance
Struggling with heel pain during your morning run? Discover causes, treatment tips, and how PT can help you recover and get back on track.
Foot & Ankle, Running
a young baseball athlete mid-pitch during a youth athletics baseball game
Athletic Performance
Learn why experts in pediatric physical therapy, orthopedic rehabilitation, and sports medicine advise against early sports specialization.
injury prevention, Youth Athletics
Runners-Stability-Routine---Prevent-Injury-Improve-Performance
Athletic Performance
Ready to take your marathon training to the next level? Check out our video demonstrations of essential strength-building exercises.
injury prevention, Running, Strength Training

How can we help you today?

Quick Links:

How can we help you today?