5 must-try stretches for better flexibility
What's the story
Dynamic stretching is a potent weapon in the arsenal of improving flexibility and prepping the body for activity.
Unlike static stretching, dynamic routines involve active movement which helps in increasing blood flow and muscle temperature.
This form of stretching can improve performance, reduce injury risk, and increase overall mobility.
Here are five effective ways to include dynamic stretching in your routine to improve flexibility.
Drive 1
Leg swings for hip mobility
Leg swings are an amazing way to improve hip mobility and flexibility.
Stand next to a wall or support, swing one leg forward and backward in a controlled manner.
The movement helps loosen the hip joints and warms up the muscles around them.
Aim for 10 to 15 swings on each leg, gradually increasing the range of motion as you feel more comfortable.
Drive 2
Arm circles for shoulder flexibility
Arm circles are simple yet effective in enhancing shoulder flexibility.
Extend your arms out to the sides at shoulder height, then make small circles with your hands.
Gradually increase the size of the circles while maintaining control over the movement.
Perform this exercise for about thirty seconds in each direction to fully engage your shoulder muscles.
Drive 3
Walking lunges with torso twist
Walking lunges combined with a torso twist target multiple muscle groups at the same time, promoting flexibility all over the lower body and core.
Step forward into a lunge position, then twist your torso towards the front leg before returning to standing position.
Repeat this sequence 10 times on each side, ensuring smooth transitions between movements.
Drive 4
High knees for dynamic warm-up
High knees serve as an effective dynamic stretch that elevates heart rate while loosening up the legs.
Simply stand tall and jog in place by lifting knees towards the chest alternately at a brisk pace.
Aim for thirty seconds per set initially before progressing further based on comfort level over time.
Drive 5
Side lunges for inner thigh stretching
Side lunges stretch inner thighs and engage lower body muscles effectively.
Stand with feet together; step wide sideways, bending one knee and lowering hips while keeping the opposite leg straight.
This movement stretches the inner thigh.
Hold briefly, then return to start.
Repeat on both sides for eight times each, aiming for a full set in both directions without pause, depending on fitness levels.