To effectively prepare the muscles for a more strenuous exercise program, dynamic stretching needs to be performed. By doing so, the muscles can be loosened up by pulling them along with the tendons extensively to its limits.
Dynamic Stretches – Considering the Pros and Cons
Some of the most common dynamic stretches that can be incorporated prior to any rigorous training are the lunges, butt kicks, and arm circles. These exercises generally benefit the person by allowing him or her perform an exercise that’s relatively safer than ballistic stretching which has more movements, at the same time, allowing him or her to stretch much further than what he or she could have expected. Besides, this type is quite active and definitely not as boring as the static stretching. However, dynamic stretches also has its disadvantages. It is important to remember that this type of stretching is still riskier than the passive one; hence, could lead to serious damage. Aside from that, it could neither soothe an ache nor stretch out a cramp, and may be not as useful for certain muscle groups.
Dynamic Stretching Exercises – Common Ones
One of the widely practiced dynamic stretching exercises is the arm swing which could be readily carried out by standing tall, holding the arms out to the sides, and then slowly swinging them back and forth across the frontal part of the body. The other known are the side bends and trunk rotations. The latter begins by standing with the shoulder width position, leaning to one of the sides with torso being kept straight, and then holding the pose for 2 seconds. The former, on the other hand, is one of the dynamic stretching exercises which can be done by standing with the shoulder width position, placing the hands on the hips, and then turning from one side to the other with the knees somewhat bent and the feet kept firmly onto the floor.
Dynamic Stretching Routine – Other Options
Some of the dynamic stretching routine ideas that can also be performed are the full back and hamstring stretches. The full back stretch starts by lying on one’s back, brining both knees to the chest with the hands clasped underneath, and then rolling forward until the feet makes contact with the floor. Roll back immediately right just before the head taps the floor and continue until a 10 or 15-full roll is completed. The other popular dynamic stretching routine ideas are the hamstring stretches. It can be done by initially lying on the back, placing a piece of rolled up towel or exercise tubing at the bottom of the one’s feet, and then pulling the object at the same time raising the leg until a relaxing stretch is felt. Go back to the original position, make about 10 or 15 repetitions, and do the same with the other leg.