A Beginner’s Guide To Dynamic Stretching

Dynamic stretching is an integral and fundamental part of everyone’s fitness journey; especially beginners. Stretching using dynamic techniques helps to warm up the muscles and prepare your body for your workout. These stretching activities are vital to help beginners avoid injury when they first start getting into personal fitness.

In this guide, we will delve into dynamic stretching for beginners, covering what it is, the benefits of performing these stretches and some examples of stretches that can be implemented into your workout routine.

Introduction To Dynamic Stretching 

Dynamic stretching involves performing certain movements that will mirror the movements you’ll perform during your exercise routine. The idea behind stretching dynamically is to increase blood flow to your muscle groups, helping to warm them up and improve your range of motion and flexibility of the muscles. This helps to prepare your body for your workout and primes it for making improvements during the process of working out.

Stretching dynamically is spectacular for lubricating the joints, activating your muscles, and lowering the risk of injury during physical activity.

woman doing lunge dynamic stretch

Dynamic Stretching Examples 

For your workout routine, there are many different types of dynamic stretches that you can incorporate that’ll stretch different muscle groups. Ensuring that you choose stretches that will impact the various different bodily muscle groups plays a crucial role in improving flexibility, promoting blood circulation, enhancing joint mobility, and making muscles function more seamlessly. Here are some dynamic stretching exercises for beginners:

Leg Swings

  • Stand side on to a wall for support and place your closest hand on it. Begin to swing the leg furthest from the wall forward and backwards, keeping control of its movements. Start by swinging your leg at a short height. As this becomes more comfortable, slowly increase the height to your maximum. While increasing the height, be sure that the stretch remains comfortable and that you don’t feel pain. Keeping your core engaged throughout the exercise will help you to maintain your balance.

High Knees

  • Begin by standing with your feet shoulder-width apart. Your arms can rest down by either side. Alternatively lift your knees towards your chest, keeping the sole of your foot pointing at the floor and your back straight. Try to bring your knees up as high as comfortably possible when doing this exercise. You can go as fast or as slow as you want and for those wanting an extra challenge, you can do short running laps combined with high knees. This activity is great for activating the core and quadricep muscles while also engaging the hip flexors.

Arm Circles

  • This is a simple and easy one to do. Stand stationary with your legs a shoulder-width apart. Extend your arms out to your front at shoulder height, then begin to slowly move your arms in a controlled circular motion backwards in a full circle. You can do this one arm at a time, or both arms together and you can also circle forwards (and even circle one arm forwards and one arm backwards). It is important that you ensure you have enough space for these circles and that your back remains straight while your core is engaged. This exercise helps with shoulder joint flexibility.

Walking Lunges

  • To start, stand with your feet a shoulder-width apart. Take one step forward with your right (or left) leg, and start to lower your body down by bending your knees. Keep bending until both knees are at a 90-degree angle. These kinds of lunges should be done with your back straight and core engaged to prevent injury. Return to the starting position by pushing up through the front foot and repeat the stretch on the opposite leg. When performing a lunge, make sure to keep your front knee aligned with your ankle and the back knee just above the floor. 

woman doing knee raise dynamic stretch

Benefits of Dynamic Stretches 

There are so many different benefits to incorporating dynamic stretches into your workout routine. For instance, for beginners, these kinds of stretches can help people new to fitness ease into their workouts with more comfort and with a reduced risk of injury. Additionally, the dynamic nature of these stretches means that they promote full-body movement.

No matter if your goal is to improve your athletic potential, your flexibility, or improve your overall bodily health, the benefits of accurate and attentive dynamic stretching can’t be overstated enough. They are a beneficial tool to help you reach your fitness goals.

Let’s explore some of the advantages of dynamic stretching:

Injury Prevention

  • Dynamic stretches go through the movements that you would be performing during your exercise, effectively preparing your body which reduces the risk of injury. The continuous movement increases the blood flow to the muscles which improves the muscles and joints' mobility.

Enhanced Athletic Performance

  • Dynamic stretching activates the muscles, increasing their blood flow which results in an increased range of motion, mobility and flexibility which enables individuals to move more freely and efficiently during working out. Athletes who include dynamic stretching within their warm-up can experience improved endurance, agility and speed.

Improved Mobility and Flexibility

  • Engaging in dynamic stretching can help to loosen tight muscles by moving joints through a full range of motion. Dynamic stretches also prepare your muscles for exercise and activities which helps improve overall mobility, making it easier to carry out everyday movements.

Embark On Your Stretching Journey With Village Gym 

Unlock your full potential and maximise the advantages of dynamic stretching by joining Village Gym. Benefit from cutting-edge equipment and state-of-the-art facilities that can aid you in achieving your fitness objectives. Choose from a variety of membership options tailored to your needs, with convenient locations across the country. Join Village Gym today to elevate your fitness journey and experience the transformative power of dynamic stretching firsthand.

FAQs About Dynamic Stretching 

Is it safe to do dynamic stretching?

Yes, dynamic stretching is safe when performed correctly and within your abilities. It’s important to start slowly and avoid sudden jerk movements to reduce the risk of injury. Ensure you consult with a medical professional before starting if you have any health concerns.

Should you do dynamic stretching every day?

Dynamic stretching can be done daily, but this should be adjusted based on your needs and activity levels. Even though dynamic stretching is beneficial, excessive stretching can increase your risk of injury. Take into consideration factors such as duration, intensity and recovery time between exercise sessions.

When is the best time to perform dynamic stretches?

The best time to perform dynamic stretching is before exercise in your warm-up. Dynamic stretching warms up and prepares the muscles for exercise, increasing blood flow to the muscles and their range of motion. Preparing your muscles before exercise will reduce the risk of injury or strain to the muscles, helping you to perform better.


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