Prior to working out, performing dynamic stretching in place of static stretching exercises greatly benefits your work out.
Dynamic stretching increases your power, speed, endurance and flexibility in your work out; while static stretching can actually slow your blood flow down causing lactic acid build up.
You want to perform 2 sets of 10 on these stretches, holding exercises 1/2/3 for 2-4 seconds.
Choose some of these top dynamic exercises before a session at the gym for the ultimate warm up.
Walking backwards straightening one leg out in front of you with toe up, hands on hips pushing your hips back and feeling a stretch through your hamstring while leaning forward towards your toes. Repeat alternating your legs. Performing 2 sets of 10 and hold for 2-4 seconds.
Standing with feet hip width apart, squat down placing both hands on the ground. Lifting right arm up, turning and looking at right finger tips while keeping your heels on the ground. Getting a stretch across your right chest and upper back. Hold for 2-4 seconds and then alternate to left side. This is a great rotational exercises as well. Perform 2 sets of 10 and hold for 2-4 seconds.
Standing feet together, step right leg forward out far enough where your knee doesn’t pop over your toes, into a lunge position. Raising both arms up over your head and pushing your hips forward. You’ll feel the stretch in your left hip flexor. Hold for 2-4 seconds and alternate to left side. Perform 2 sets of 10.
Standing feet shoulder width apart. Drive right knee up to chest and move your knee to the outside of your body in a fluid, circular motion bringing your knee back to the front of your body. Repeat 2 sets of 10 before moving on to left side. You can perform this same exercise in the opposite direction as well. This will loosen any tightness through your glute and groins.
Standing feet shoulder width apart, bring your right heel to your butt, grab the top of your right foot and pull your heel close to your butt. Holding for 2-4 seconds, releasing right foot to a forward step and alternating legs in every step for a round a 10. This exercise will help stretch your quad. If you need a deeper stretch, raise opposite arm above head and raise up to tip toe.
Standing feet shoulder width apart, pulling your right knee to your chest and holding for 2-4 seconds, releasing right leg to a forward step and alternating legs in every step for a round of 10. This exercise will help loosen the glute and lower back.
Standing feet shoulder width apart, take right leg and swing your leg front to back. The higher you swing your leg the more of a hamstring stretch you will get. The further you swing the leg back the more of a hip flexor stretch you’ll get. If you need the extra balance, hold on to a wall, fence or anything in your presence. Perform 10 swings on each side before switching sides. 2 sets of 10.