Dynamic Stretching Exercises for Your Pre-Workout | STACK

Become a Better Athlete. Sign Up for our FREE Newsletter.

Dynamic Stretching Exercises for Your Pre-Workout

October 18, 2012 | Conor Doherty

Must See Flexibility Videos

Remember gym class when your teacher told you to run a couple of laps and then stretch? That's when I first learned how to stretch, and I thought it was great. Hold each stretch for 10 seconds and you're ready to go. Dynamic stretching exercises were nowhere in the public consciousness for a long time, because we were conditioned to believe that static stretching was good before exercise.

Well, research studies now show that static stretching before exercise is not as beneficial as dynamic stretching. Some even conclude that static stretching before a workout or intense exercise can hurt your performance.

What does a dynamic warm-up actually accomplish. (Read the keys to a dynamic warm-up.) First, unlike your old gym class warm-up, dynamic stretching takes each muscle group in the body through a full range of motion, warming them up and stretching them at the same time. Second, dynamic stretching before exercise or competition increase your performance in the gym and in games by better preparing your muscles for intense activity.

The following is a sample dynamic stretching warm-up sequence. Go through each movement for 30 seconds or until that part of your body feels adequately warmed up. Watch the video that follows to see how each movement is performed.

  • Cat Camel
  • Bird-Dog
  • Fire Hydrants
  • Windmills
  • High Low
  • Swimmer Strokes
  • Leg Swings (forward and back)
  • Leg Swings (side-to-side)
  • Alternating Calf Stretch

Follow this routine before every workout, practice and game, and you'll find yourself becoming increasingly flexible and performing at a higher level.

For more training information click here.

Conor Doherty
- Conor Doherty, PTS, is an athletic trainer in Dryden, Ontario, who specializes in sports performance. The majority of his clients are hockey players. Learn more...
Conor Doherty
- Conor Doherty, PTS, is an athletic trainer in Dryden, Ontario, who specializes in sports performance. The majority of his clients are hockey players. Learn more...
More Cool Stuff You'll Like

The Ultimate Pitcher's Warm-Up: 4 Shoulder Exercises with Bands

Look in any pitcher's game bag and you're almost guaranteed to find two things: sunflower seeds and stretch bands. While the performance enhancing...

Find Your Effective Pregame Basketball Warm-Up

Stay Pain-Free With These Advanced Stretches

Reducing Tight Hamstrings without Stretching for Hockey Players

Dig Like a Pro: Exercises for Volleyball Mobility

Balance Exercises That Are Game-Changers

Patrick Peterson's Yoga Workout

Go the Distance With This Baseball Yoga Warm-Up

Mobility Training for Hockey Goalies

3 Tips To Make Your Stretching Routine More Effective

Pre-Workout Warm-Up Steps You Can't Afford to Skip

Best Exercises for Improving Joint Mobility

12 Dynamic Stretches Football Players Must Do

Why You Shouldn't Stretch 24 Hours Before a Game

Add Warrior Poses to Your In-Season Training

These 9 Exercises Will Improve Your Hip Mobility

Green Bay Packers Discover Football's Fountain of Youth

The Best Stretching Exercise for You

You're Doing It Wrong: The Warm-Up

Dynamic Warm-Up Exercises for a Safe, Effective Workout

Must-Have Additions to Your Baseball Stretching Routine

Fundamentals of a Pre-Workout Warm-Up

3 Yoga Twists to Keep You on the Field and Improve Your Game

How to Fix 4 Common Tight Areas in Your Body

Increase Your Flexibility Without Stretching

4 Goals and 23 Movements for an Effective Athletic Warm-Up

Dynamic Warm-Up Exercises Done the Right Way

Animal Flow Scorpion Reach for Injury Prevention

Why and When You Need to Change Your Pre-Game Warm-Up Routine

Are Tight Hips Slowing You Down?

Why Athletes Should Practice Yoga

A Tight Back May Hurt Your Performance and Health

Pro Secrets, Revealed: The Perfect Workout Warm-Up

6 Thoracic Spine Exercises to Improve Mobility

Improve Your Squat With 6 At-Home Hip Flexor Mobility Exercises

Flexibility for Cross Country From the Ground Up

3 Exercises That Fix Common Baseball Hip Mobility Issues

Improve Your Balance with Stability Ball Exercises

How Hockey Goalies Can Get More Flexible for a Better Butterfly

The Most Important Muscle You've Never Heard Of

Pre-Match Warm-Ups that Will Improve Your Tennis Game

The Importance of Recovery Workouts