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
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
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
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
