The importance of dynamic stretching.

By the end of this blog post you will be asking yourself why you haven't incorporated dynamic stretching into your workouts from the beginning!

Lets start off with some definitions and clear up some differences between stretches. Dynamic stretches are movement stretches, these should be performed before your main workout and after your warm up. Static stretches are still stretches, these should be performed after your main workout, as part of your cool down.

Kneeling thread through.

Resistance band circles.

Step back and reach.

The main benefits to dynamic stretching are;

1. Warming up muscles. 
You should already be warm, because your warm up (normally cardio based) should be before your dynamic stretches. The purpose of the dynamic stretches is not only to further warm up your body, but more specifically, warm up the muscles and joints you are planning to use in your main workout. Whether you are playing football, preparing for chest day or doing a circuit, warming up those muscles (usually by mimicking movements you will be doing but body weight), prepares your muscles and therefore prevents injury.

2. Improving range of motion (ROM).
ROM is very important when it comes to training, no matter what type of training you are doing. ROM is also important for everyday life and prevents arthritis and other bone/joint related diseases because you are using the full potential of your joints. By staying active, your body will not forget about them and keep the cells within and around them 'well oiled'. Dynamic stretching helps improve this ROM by increasing mobility in joints and flexibility in muscles.

3. Helping your performance. 
This increase in ROM and flexibility achieved through dynamic stretches, allows the body to perform better by increasing muscle engagement for each exercise and you know what this means... all types of gains (flexibility, strength, power and therefore, aesthetic as well).

I know what you are thinking, 'Why haven't I been stretching dynamically before my workout?'

My response to this is don't worry, now you know and now you can use dynamic stretches to better your workouts.

In order for you to start incorporating dynamic stretches into your workouts, I will list my favourite dynamic stretches;

1. Head rolls - For the traps and neck.
2. Arm circles - For the shoulders, chest and back.
3. Kneeling thread through - For the shoulders and back. 
4. Walking lunges - For the legs and glutes.
5. Frankenstein stretch - For the legs and glutes.
6. Alternate side lunges - For the adductors. 
7. Squat to calf raise - For the legs, glutes and calves.
8. Butt kicks - For the legs. 
9. Side leans - For the back and abs.
10. Cat cow stretch - For the back. 
11. Lateral leg swings - For the adductors.
12. Arm swings - For the back, chest and biceps. 
13. Resistance band circles - For the shoulders, back, chest and arms. 
14. Downward dog to cobra stretch - For the whole body.
15. Spinal rotation - For the torso and spine.
16. Alternating tricep stretch - For the triceps.
17. Inchworms - For the whole body.
18. Dynamic pigeon - For the hips and glutes.
19. Leg crossovers - for the spine and lower back.
20. Step back and reach - For the lower back and abs.

Let me know in the comments if I missed any of your favourites out!

Now onto some of my key points on dynamic stretching;

- Only body weight when doing dynamic stretching and as always, keep the breathing controlled and consistent, just like in your main workout.

- Remember, just like static stretching, the further you get in the reps, the further you should get into your range of motion. DO NOT go into your maximum range of motion in the first rep, as it can be too much for that muscle and in the worst case, can cause an injury.

- Just like you ROM, you should slowly increase your speed as you go through the reps.

- I recommend 10-12 reps (more if you are feeling particularly tight in a certain muscle/joint) of each stretch and just 1 set is enough.

- Avoid bouncing (by bouncing you do not get to reap the full benefits of improved ROM). The movements should be fluid and in some cases mirror your intended exercise.

And don't worry, for all of you who want to know how you can increase your gains even more through static stretching (and you can) I  have already covered that in my 'The importance of static stretching' blog post, if you haven't already had a read, check it out for some great information and some of my favourite static stretches.

Let me know your thoughts and questions in the comments and please share to your friends and family!

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