Dynamic stretching prepares the body for vigorous exercise by getting the blood pumping and the heart rate moving upwards. Blood feeds the muscles and makes them ready and alert for movement. Below is a simple guide to dynamic stretching and a good warm-up for any workout.
Flex, extend and rotate the following joints
Do these in a standing position with your arms hanging loosely at your sides. one at a time and on each side:
Do these in a standing position with your arms hanging loosely at your sides. one at a time and on each side:
- Fingers
- Wrists
- Elbows
- Shoulders
- Neck
- Trunk and shoulder blades
- Hips
- Knees
- Ankles
- Feet and toes
Neck
Lift your chin as high as it will go and then lower - repeat, slowly, 5 times.
Lateral flexion: lower your right ear to your right shoulder, repeat the same on the left - repeat 5 times
Rotation: turn your head and look to the right, then to the left - repeat 5 times
Shoulder Circles
Stand tall with feet slightly wider than hip width apart, knees slightly bent: gently rotate your shoulders by raising them, moving them to the back and then down - repeat 5 times in each direction
Arm Swings
Stand tall with feet slightly wider than hip width apart, knees slightly bent, back straight: swing the arms up to an overhead position and then down and to the back - repeat 5 times.
Swing both arms out to the sides then cross them in front of your body - repeat 5 times.
Side Bends
Stand tall with feet slightly wider than hip width apart: lift your self up in the centre and gently bend to the right then return to centre. Do the same on the left - repeat 5 times each side.
Hip Circles
Stand tall with feet slightly wider than hip width apart, knees slightly bent, hands on hips: move your hips in a circle to the right - repeat 5 times. Do the same on the left.
Stand tall with feet slightly wider than hip width apart, knees slightly bent: put your arms out to the side and twist to the right gently leaning into your right leg, do the same on the left - repeat 5 times each side.
Leg Swings
Standing tall with your right side near a wall (hold on lightly to the wall for support): swing your right leg forwards and back - repeat 5 times. Turn around and do the same on the left.
Lunges
Stand tall, both feet together: keeping the back straight, lunge forward with the right leg about 1 metre. The right thigh should be parallel to the floor, knee pointing over the big toe. Spring back to the starting position. Repeat on the other leg. do five times on each leg.
Ankle Bounce
Leaning forward with your hands on the wall and your weight on the ball of your foot, raise and lower your heels rapidly (bounce). Repeat 5-10 times.
