Dynamic stretching increases the temperature of your muscles, which helps them move to their full potential. Crawl-out squatsįor a full-body dynamic exercise, do crawl-out squats before cardio activity.ĭynamic exercises have several benefits, including: Sumo side squats prepare your legs by actively stretching your groin muscles. This exercise takes your ankles through their full range of motion, making it ideal before running, hiking, and cycling. Leg circles warm up your glutes, thighs, and hips. Walking lungesĪs you walk and lunge, your hip flexors, hamstrings, and glutes will get a nice stretch. This exercise helps to stretch your quads, which prepares your thighs for running. The lifting motion of the knee-to-chest uses full hip flexion and stretches the glutes. They also strengthen your hip flexors and quadriceps. Walking high kicks, or toy soldiers, stretch your hamstrings before running or kicking.
They’ll get your back ready for swimming, running, and throwing. Torso twists are great for increasing spinal mobility. Shoulder rollsīefore swimming or throwing, do this stretch to prepare your shoulders. Arm swingsĪrm swings target the muscles in your upper body, including your shoulders and upper back. This exercise is an excellent warmup for swimming, throwing, or upper-body weight training. When you do dynamic exercises, start with a small range of motion and gradually increase it with every rep. This will prepare your muscles for a dynamic warmup. Before performing dynamic exercises, do 5 to 10 minutes of light cardio, such as jogging or swimming.
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