Exercise Types
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      Flexibility and Dynamic Stretching

       In our Flexibility and Static Stretching article, we talked about static stretching and how incorporating static stretching can benefit our health. In this article, we'll talk about the other type of stretching: dynamic.

      Dynamic stretching involves the movement of our muscle groups and joints through more than one plane of motion and not holding in place. For example, swinging your arms back and forth in front and behind your body, swinging your leg back and forth or side to side from your body. Benefits of dynamic stretching include:

      • Loosens up and increases the range of motion of your major joints.

      • Gradually increases your heart rate and blood flow, which is safer for our body. 

      • Improves muscle coordination.

      Where static stretches are ideal for after your workout, dynamic stretches should be incorporated before your workout. The American College of Sports Medicine recommends those with chronic conditions to include closer to 10 to 15 minutes of warm up/cool down after a workout. This is because it can take your body longer to safely warm up and cool down. When incorporating dynamic stretches, keep the same tips in mind like we discussed for static stretching:

      • Complete your stretch for 30 seconds. If 30 seconds is too much, start with 10 or 15 seconds and repeat the number of times needed to get you up to 30 seconds total.

      • Aim to complete 3 sets of each stretch and rest for 30 seconds between stretches.

      • Include dynamic stretching before any workout. If not completing a specific workout, consider completing dynamic stretches at least 3 days per week to help keep your body loose and relieve muscle tension.

      Here are a few other examples of dynamic stretches:

      • Shoulders: shoulder shrugs; arm circles.

      • Neck: rotate your head from side to side; rotate your head to the left, then down, then to the right. Repeat in opposite direction.

      • Hips: swing your leg back and forth; sweep your leg across then away from your body; bend your leg at the knee, lift your leg up, out, and rotating back (like you are completing a circle), repeat in other direction.

      • Wrist and Ankles: rotate in circles, switching back and forth between directions.

      • Back: rotate at the waist from side to side; reach your arm up and over to one side of your body, switching between each side.

      Remember to always check with your physician before starting any new exercise regimen.