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What is Dynamic Stretching and how to do it

Updated: Feb 15

Everything in this article is with good intentions, and it is acceptable for most clients. However, it is your responsibility to seek medical clearance from a GP if you or the therapist, after a physical assessment, believe it to be the case.


Dynamic stretches are movements performed slower than most workouts, making them an excellent way to warm up the muscles and prepare for exercise.

In recent years, dynamic stretching has replaced standard static stretching for many athletes.

Based in Golders Green, London, Bodywork Clinic specialises in stiff joint recovery using traditional Chinese massage for men.
Man doing weighted ball lunges in sand

What is dynamic stretching?

Dynamic stretching involves active movements that stretch the muscles to their full range of motion. This simulates functional movements and helps prime the body for more intense training.

For example, in preparation for a run, a person may perform a knee exercise that gently simulates running, such as the “high knees” exercise. Static stretching involves extending specific muscles and holding a position. For example, extending an arm behind the back to work the triceps is a static stretch. Dynamic stretches, meanwhile, involve moving rather than holding a position. A walking lunge, for example, is a dynamic stretch.


When to try dynamic stretching 

Dynamic stretches can warm the body for various activities and help it cool down gradually after exercise. After a workout, the emphasis should be on exercises that help reduce body temperature.


Dynamic stretches as a warm-up 

  • Arm circles

  • Hip circles

  • Squats


Dynamic stretches for runners

  • Walking lunges

  • Leg swings

  • High knees


Dynamic stretches for the upper body

  • Arm swings

  • Upper body twist

  • Cat-Cow


Summary 

Dynamic stretching involves doing movements that extend the muscles, whilst static stretching involves extending a set of muscles and holding the position.

Dynamic stretching may be effective at warming the body before exercise and may be ideal for cooling the body down after a workout or programme. Please take the time to study any exercise before committing yourself to the routine. YouTube has some great guidance videos, and taking your notes is a key skill in any recovery and strengthening programme you start.



Akhtar (SAC. Dip), Lead Clinical Sports Therapist

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Mr. M. Akhtar, Counselling Psychologist, BSc (Hons), and Clinical Sports Therapist, SAC Dip.

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​Contact: 07719271779
 

Address: By Appointments Only.​​​

Location: Side Entrance, 169 The Vale

Golders Green. London. NW11 8TL​

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