21 Dynamic Stretching Warm Up Exercises

A 2008 study of roughly 2,000 soccer players in The BMJ found that a structured warm-up program that included running, jumping, dynamic stretching, and targeted exercises for strength, balance, core stability, and hip and knee durability decreased the overall risk of injury by 35 percent, and cut severe injuries by almost half.

Scientists at Northwestern University had similar results in their 2011 study of 1,500 athletes. They found that 20 minutes of strength, balance, plyometric, and other dynamic stretching exercises before practice yielded a 65 percent reduction in gradual-onset injuries, a 56 percent reduction in acute non-contact injuries, and a 66 percent reduction in noncontact ankle sprains. More recently, a 2014 review of studies published in Orthopaedic Nursing found that tailoring a warm-up to a specific sport led to the fewest injuries and best outcomes.

Although a sport-specific warm-up is always preferable, the following dynamic stretching circuit encompassing a broad range of movements can help prepare your body for just about any athletic endeavor. Perform each move for one minute prior to working out or competing.

Dynamic stretching is a type of stretching that involves movement rather than holding the stretch in place. Here are some of the benefits of dynamic stretching, how it differs from static stretching, and an example warm-up routine.

For example, a small 2011 study found that participants who performed dynamic stretches could jump higher than those who did static or no stretching beforehand. This study suggests that dynamic stretches could be especially helpful for athletes who use explosive power from the lower body, such as sprinters.

Dynamic stretching is stretching that encourages you to use your full range of motion, which can help you warm up before exercise and improve overall flexibility. You also tend to lose flexibility as you age, Bushman says. Dynamic stretching can help combat this.

The purpose of the present study was to clarify the acute effect of dynamic stretching exercise on muscular performance during concentric dynamic constant external resistance (DCER, formally called isotonic) muscle actions under various loads. Concentric DCER leg extension power outputs were measured in 12 healthy male students after 2 types of pretreatment. The pretreatments were: (a) dynamic stretching treatment including 2 types of dynamic stretching exercises of leg extensors and the other 2 types of dynamic stretching exercises simulating the leg extension motion (2 sets of 15 times each with 30-second rest periods between sets; total duration: about 8 minutes), and (b) nonstretching treatment by resting for 8 minutes in a sitting position. Loads during measurement of the power output were set to 5, 30, and 60% of the maximum voluntary contractile (MVC) torque with isometric leg extension in each subject. The power output after the dynamic stretching treatment was significantly (p < 0.05) greater than that after the nonstretching treatment under each load (5% MVC: 468.4 +/- 102.6 W vs. 430.1 +/- 73.0 W; 30% MVC: 520.4 +/- 108.5 W vs. 491.0 +/- 93.0 W; 60% MVC: 487.1 +/- 100.6 W vs. 450.8 +/- 83.7 W). The present study demonstrated that dynamic stretching routines, such as dynamic stretching exercise of target muscle groups and dynamic stretching exercise simulating the actual motion pattern, significantly improve power output with concentric DCER muscle actions under various loads. These results suggested that dynamic stretching routines in warm-up protocols enhance power performance because common power activities are carried out by DCER muscle actions under various loads.

Dynamic stretching is recommended before your workouts. Doing a light aerobic warm-up and soft tissue work can help improve your ability to perform exercises. There are many different dynamic stretching exercises you can do. We have provided some exercises you can try before your workouts that can help you loosen up.

The importance of dynamic stretches is that it can help prevent injuries by warming-up possibly tight/stiff muscles and joints, but more so to prevent injuries from occurring during a workout session. A 10 to 15-minute dynamic stretch makes a huge difference in preventing injuries and increasing their performance.

We also have more information for you on the benefits of a proper warm up routine and we even have perfect warm up exercises for you before you start to play tennis.

If you prefer to devise your own dynamic warm up routine take a look at the following 21 dynamic warm up exercises. Alternative you can take a look and use the leg warm up for beginners and advanced athletes.

Therefore, we recommend that after you finish your dynamic warm up exercises you perform the shoulder circuit first before you jump into various tennis footwork drills at maximum speed until you break a sweat.

The Bilateral Squat with Trunk Rotation is a dynamic stretching exercise for beginners, which focuses on reducing the risk of injury. Moreover, the stretch optimizes power capabilities and improves flexibility and stability.

The Butt Kicks is a dynamic stretching exercise for beginners, which focuses on reducing the risk of injury. Also, you can use it for optimizing power production capabilities and improving flexibility.

The Cross Over Lunge is a dynamic stretching exercise for advanced athletes, which focuses on reducing the risk of injury and optimizing power production capabilities. In addition, the exercise improves flexibility.

The Cross Over Lunge with Heel Reach is a dynamic stretching exercise for pro athletes because stability requirements are elevated. The stretch focuses on reducing the risk of injury and optimizing power production capabilities. In Addition the exercise improve flexibility.

The Forward Lunge and Ankle Reach is a dynamic stretching exercise for advanced athletes. The stretch focuses on reducing the risk of injury while optimizing power production capabilities, improving flexibility and stability.

The Forward and Reverse Lunge is a dynamic stretching exercise for advanced athletes which focuses on reducing the risk of injury. Additionally, use it to improve power production capabilities and flexibility.

The High Knee Pull is a dynamic gluteal stretching exercise for beginners which focuses on reducing the risk of injury.Moreover, you can also use it for optimizing power production capabilities and improving flexibility.

The High Knee Pull with Dorsi Flexion is a dynamic stretching exercise for advanced athletes that focuses on reducing the risk of injury. Also, you can use the stretch to optimize power production capabilities. Apart from improving flexibility you can also enhance stability.

The Lunge & Overhead Reach is a dynamic stretching exercise for advanced athletes which focuses on reducing the risk of injury. Moreover, the exercise also improves power production capabilities as well as flexibility and stability.

The Lunge and Twist is a dynamic stretching exercise for advanced athletes, which focuses on reducing the risk of injury. In addition, you can use it to improve power production capabilities, flexibility and stability.

The Single Leg Romanian Deadlift (RDL) is a dynamic stretching exercise, which focuses on reducing the risk of injury. Moreover, use it to improve power production capabilities, flexibility and stability.

The Single Leg Romanian Deadlift (RDL) with Quad Stretch is a dynamic stretching exercise for professional athletes, which focuses on reducing the risk of injury. In addition, you can use the stretch to improve power production capabilities, flexibility and stability.

Don't consider stretching a warmup. You may hurt yourself if you stretch cold muscles. Before stretching, warm up with light walking, jogging or biking at low intensity for 5 to 10 minutes. Even better, stretch after your workout when your muscles are warm.

Bring movement into your stretching. Gentle movements, such as those in tai chi, Pilates or yoga, can help you be more flexible in specific movements. These types of exercises can also help reduce falls in older adults.

Also, try performing a \"dynamic warmup.\" A dynamic warmup involves performing movements similar to those in your specific sport or physical activity at a low level. Then you speed up gradually and add intensity as you warm up.

Dynamic stretching can be used before the start of any exercise routine. It may help warm up your body or get your muscles moving and ready to work. Some examples that may benefit from dynamic stretches include:

The next time you exercise or play sports, try adding dynamic stretches to your warmup. You may find your body feels more energized, stretched out, and ready to power you through your workout. Just remember, always check with your doctor before starting a new exercise routine.

Static stretching is most effective at the end of your workout. It consists of stretches that are held for a period of time to help lengthen and loosen your muscles and connective tissue. This is different from a dynamic warmup because you keep your body still.

While warming up is different for everyone, generally, you want to complete active, aerobic exercises that force you to move. Many people assume that stretching is a type of warm up, but it is in fact, a static activity that could cause injury if performed when your muscles are too stiff. Static stretching should be considered part of your cool down, rather than your warm-up.

Start off with light cardio exercises, like jumping rope, shadow boxing, or jogging. These are familiar exercises for boxers and are all great ways to start elevating the heart rate, raising your core temperature, and getting you ready for more strenuous exercises. Start off simple and include more intermediate moves as you get warmed up.

Once your body and muscles are a little warmer, you can include some dynamic stretching in the mix. This can include things like arms circles and swings, shoulder circles, neck mobility exercises, leg swings, and calf bounces. 59ce067264

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