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

Dynamic-Warm-Up-for-Activity---Therapeutic-Associates-Physical-Therapy

Stretching. Everyone knows they need to do it, but it is often the first thing cut from a routine when you’re strapped for time. Here’s a quick and simple pre-workout stretch routine that can help prepare the muscles for activity and reduce the risk for injury, all in under two minutes. It’s called dynamic stretching. Dynamic means it is an active stretch that moves through a range of motion, and it is best done before the activity itself. This is different from a static stretch, which is typically held in one position for a longer period of time (20-30 secs), and is beneficial after the activity.

Dynamic stretching moves the muscles through their full range of motion, and gets them ready to contract and relax, as they would need to function during a run, sprint, jump, or other lower body activity that requires speed, power, or intensity. Dynamic stretching is best before a workout, because the active movement helps prevent over-stretching, which may fatigue the muscle.

These dynamic stretches target the major muscle groups used in running and are helpful in reducing injury to your hamstring, shins, Achilles, IT band, quads, and glutes. After a couple minutes of light jogging to warm up, walk through these moves, then hit the start button on your watch and it’s off to your activity!

Blog Posts You May Be Interested In

Athletic Performance
So you want to hit the long ball, huh? Well, improving your distance on your drives may not be as hard as you think. With some simple mobility and strength drills you can maximize your potential to hit bombs while still not having to swing out of your shoes.
Athletic Performance, Exercise, Golf
Athletic Performance
Physical therapists often see cyclists with back pain and leg or knee pain. While we can get to the root of the problem and create a plan for recovery and to avoid recurrence, following these tips can help you avoid the pain altogether!
back pain, bicycling, Exercise, injury prevention, knee pain
Athletic Performance
Programming your lifting routine to match your goals and lifestyle is key to success. With no one-size-fits-all solution, it is crucial to consider factors like frequency, intensity, skill required, volume, rest, and medical history.
goals, physical therapy, weightlifting

How can we help you today?

Quick Links:

How can we help you today?