Why Dynamic Warm-up:

It is always important to warm up before activity, but it’s even more important to get in a good warm up during these cold weather months especially if performing activity outside. One should spend at a minimum 3-5 minutes warming up before activity.

The purpose of a dynamic warm-up before activity is to increase core temperature of the muscle, increase joint lubrication, actively moving a joint through the range of motion (ROM) required for sport/activity, & to get the nervous system excited. Static stretching is done after activity because the muscle is more pliable after working out which will help to increase range of motion around the joint, reduction in temperature,  & also help to relieve soreness.

Dynamic stretching is a type of functionally based stretching that uses sport-specific movements to prepare the body for activity. This type of exercise can closely duplicate the movement requirements of the activity to follow; for example, doing high-knees mimics the knee lift used when running. Dynamic stretching avoids bouncing and is performed in a controlled manner, that result is a controlled ROM.

Advantages of dynamic stretching include its ability to promote dynamic flexibility and to replicate the movement patterns and ROM required for sport activities. Thus dynamic stretching is the preferred method of stretching during warm-up, because of the increases in muscle temperature, joint lubrication, actively moving through the joints ROM, and integrating a number of joints into one movement makes it time efficient.

Something’s to keep in mind during Dynamic Stretching:

·       Carry out 5-10 repetitions for each movement, either in place or over a given distance

·       Progressively increase the ROM on each rep

·       Increase the speed of motion on subsequent sets

·       Contract the muscles as you move through the ROM

·       DO NOT forsake good technique for additional ROM

Example of a Dynamic Stretching Routine:

1. Neck Rolls/Circles
2. Arm Circles
3. Arm Swings
4. Trunk Twist
5. Body Weight Squats
6. Inline Lunge or Lunge Walk
7. Side Lunge
8. Lunge with Twist
9. Walking Knee Lift
10. Forward Lunge with Elbow to Instep
11. Lying Straight Leg, Leg Raise
12. Side Leg Raise, Top and Bottom
13. Superman’s/Superwoman’s
14. Prone Scorpion
15. Iron Cross
16. Hip Raises
17. Hip Circles
18. Leg Swings, Front to back, side to side
19. High Knees
20. Walking March