Most fitness lovers are familiar with static stretching, but experts advise doing dynamic stretching to prepare your body for movement and performance.
Unlike static stretching—which is holding a stretch in a fixed position—dynamic stretching involves moving your muscles and joints through their full range of motion, mimicking the movements you’ll be doing in the activity you’re preparing yourself for. It's also a great to start your day if you want to feel mobile and energized.
Dr. Mallory Fox, owner of Foxy FIT and NASM master trainer, utilizes dynamic stretching as one way to help her clients improve their mobility, reduce pain, decrease stress and increase flexibility.
Here are some of her favorite stretches to ease your body into movement by releasing stiffness, increasing circulation and setting a positive tone for the day.
Dr. Mallory Fox, owner of Foxy FIT and National Academy of Sports Medicine master trainer, holds a doctor of health science degree and master of science degree in human movement.
Standing leg swing
Sets: 1 Reps: 15 reps (or 30 seconds) on each side
- Stand on one leg.
- Begin swinging the other leg forward and back like a pendulum. Start with a bent knee and progress to getting it as straight as you can tolerate.
- Repeat with the other leg.
Benefits of this move
Leg swings are the go-to dynamic stretch for improving hip mobility, which impacts posture, alignment and stability. Fox advises that leg swings are especially beneficial for those who sit a lot during the day and for runners preparing for their morning workout.
Arm circle
Sets: 2 Reps: 15 (or 30 seconds) on each side
- While seated or standing, extend your arms out to the sides in a T position.
- Begin making small, slow circles with the arms.
- Gradually increase the size of the circle and speed.
- Reverse the circle motion.
Benefits of this move
Arm circles improve shoulder mobility and range of motion, which can help to better posture, alignment and prevent injury. Shoulder mobility is needed for everything from swimming to reaching for items on a high shelf.
Lunge with a twist
- Step forward and assume a lunge position. Both your front and back knees should be bent at right angles.
- Twist your torso towards your front leg.
- Return to starting position.
- To deepen the stretch, take a larger step or bend into the front knee.
Benefits of this move
This exercise serves as a dynamic duo—working on your lower body and core by stretching your hip flexors, engaging your leg muscles and firing up your abs. Fox notes that it’s a great way to get ready for any activity that requires agility and balance.
In need of a longer routine? Try adding on some of these stretching exercises, or read through our piece on how to do a warm-up properly