Dynamic stretching is the gold standard for warming up prior to performing sports. It prepares the body for exertion, force, and sports performance, whereas static stretching has been proven to actually diminish performance when completed prior to exercise.
Here are 6 simple dynamic stretches that can help you perform at your peak.
Knee To Chest
This stretch mimics the top of a running stride.
While walking forward, pull one of your knees up to your chest as high as possible and hold it with your hands for one second. Then, do the same with your other knee and alternate back and forth as you walk forward.
Walking Quad Stretch
This stretch puts a dynamic twist on a long-time favorite. The quadriceps muscle is crucial to explosiveness, and this will help you loosen it up.
To perform the walking quad stretch, stand up straight, bring one heel towards your buttocks, and hold your ankle with your hand for one second. Then, step forward and do the same with the opposite leg.
Make sure to keep your back straight while performing this stretch.
Leg Kicks With Opposite Arms Reach
This stretch once again puts a more active twist on a classic static stretch.
Kick one leg straight out in front of you and reach for your toes with the opposite arm. You can choose to either alternate feet, or do a set number on each side consecutively.
Walking Lunge Twist
This stretch can be performed with or without a medicine ball.
With a medicine ball, stand straight and hold the medicine ball out with your hands. While walking, lunge forward with one leg and twist your body to the opposite side of the front leg. Then, stand up again and repeat with the other leg.
One non-medicine ball variation of this stretch would be to do the same lunge and twist with your hands behind your head.
Hip Stretch With a Twist
This next stretch is great for opening up your hips while strengthening your core and back.
Start in the pushup position and bring one knee forward so that your foot is flat on the ground just behind your hand. Then, extend your opposite side arm straight up into the air, making sure to keep your core tight.
Hold that position for a short count, then return to the pushup position and repeat on the opposite side.
Caterpillar
The Caterpillar is great for stretching your hamstrings and lower back.
To perform the caterpillar, start in the push-up position and drop your hips to the floor. Then, walk your feet up towards your hands, keeping your legs straight. When you can’t walk any further, walk your hands back away from your feet and repeat again.