8 Dynamic Stretches For Every Training Session

Are you looking to maximize your training sessions while reducing the risk of injury? Perform these 8 dynamic stretches before every training sessions

8 Dynamic Stretches For Every Training Session

8 Dynamic Stretches For Every Training Session

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A man in training gear stretches before his workout.

Stretching is vital to your body as it helps improve your muscle mobility, prevents joint stiffness and muscles tightening.

If practiced regularly, stretching can help improve muscle flexibility, range of motion, and decrease the occurrence of cramps.

For the ultimate warm-up, add dynamic stretches to prevent injury and enhance training performance.

Stretching works by increasing blood flow to your muscles. This enables your body to deliver more oxygen where it's needed to recover. It can also generate energy for maximizing your training sessions.

A commonly asked question is; should you perform dynamic or static stretching?

Like most topics related to health and fitness, there are many opinions on the best stretching techniques for your workouts.

Let's take a look at the difference between static stretching and dynamic stretching, along with the relevant research data.

Static Stretching

Static stretching is the most commonly known type of stretch. It involves no movement and should be held in position for between 10-60 seconds each set.

Some examples of static stretching include calf stretches, flamingo stretches, or hamstring stretches.

While static stretching can increase the flexibility of your muscle tissue, research suggests long static stretching should not be done prior to a workout. This is because it may hinder athletic performance as the "relaxed muscle" would not be prepared for the vigorous demand of high-intensity activities.

Due to this, we recommend performing static stretching only after your training sessions.

Dynamic Stretching

On the other hand, dynamic stretching works your muscles and joints through a range of motion with each repetition. It is therefore ideal for pre-exercise as it activates your muscles, prepares the whole body for movement and increases blood flow through the body.

One study shows that dynamic stretching can help enhance muscles power and strength. Whilst other research concludes that dynamic stretching can help to prevent severe injury and improves neuromuscular control during the active movements.

So performing your dynamic stretches before each training sessions will increase blood flow to the muscles, improve strength and power and reduce the risk of injury.

Aim for 10-15 minutes of dynamic stretching before each training session for maximum benefit.

To get started with dynamic stretching, we have put together 8 of the best dynamic stretches to help enhance your training sessions.

Let's dive right in!

Top 8 Dynamic Stretches

1: Scorpion

The scorpion is performed facing the floor and is a great thigh stretch.

Here's how you can perform the Scorpion with proper form:

  1. Lie on the floor, face down, in a "T" formation.
  2. Roll your body to the right and bring your left heel across your body.
  3. Repeat for the other side.

A woman in KYMIRA gear lies on the floor in a T formation, she rolls her body to the right and has her left heel across the body. KYMIRA® Pink & Black Ankle Socks

A woman in KYMIRA gear has a wide stance whilst lunging.

2: Dynamic Side Lunge

The dynamic side lunge is a great way to activate the quadriceps and gluteal muscles.

Here's how you can perform the Dynamic Side Lunge with proper form:

  1. Stand in a wide-stance with your toes slightly pointed out.
  2. Sink into a side lunge and keep your right knee behind the toe, activating your gluteals at the bottom of the movement.
  3. Push through your right heel to raise your right knee.
  4. Repeat on the other side.

KYMIRA® Women's IR Core 2.0 Gym Leggings

3: Arm Circles

Arm circles are a simple yet effective exercise. This helps to build shoulder endurance and reduces the risk of rotator cuff injury. Your shoulder has a large range of motion and it is crucial to thoroughly warm it up.

Here's how you can perform the Arm Circles with proper form:

  1. Circle your arms forward for 30 seconds each
  2. Circle your arms backward for 30 seconds each.
  3. You may like to hold a weight whilst doing this exercise for an advances version.

A woman in KYMIRA gear circles her arms. KYMIRA® Women's IR Core 2.0 Short Sleeve Top

A woman stands with her hands on the hip and begins to perform trunk rotations.

4: Trunk Rotation

Trunk rotations help to warm up your entire body using a wide range of motion.

Here's how you can perform the Trunk Rotation with proper form:

  1. Stand with your feet shoulder-width apart.
  2. Place your hands on your hips.
  3. With soft knees [not locked straight], work the hip around in complete full circles.

KYMIRA® Women's IR Core 2.0 Gym Leggings

5: Leg Swings

Leg swings are a simple yet effective exercise to activate the muscles in your lower body.

Here's how you can perform the Leg Swings with proper form:

  1. Start by standing with your feet shoulder-width apart.
  2. Hold onto a wall or chair for added stability.
  3. Swing one leg back and forth as high as you can.
  4. Keep the other heel firmly planted on the floor.
  5. Repeat with the opposite leg.

A woman in KYMIRA gear swinging her leg. KYMIRA® Women's IR Core 2.0 Short Sleeve Top

A woman in KYMIRA gear in mid-hip stretch.

6: Hip Stretch With Twist

The hip stretch with twist is the perfect exercise to warm up your hips and enhance hip mobility.

Here's how you can perform the Hip Stretch with proper form:

  1. Start in a push-up position.
  2. Step forward with one knee then extend your opposite arm straight, reaching for the ceiling.
  3. Keep your core tight and hold at the top of the position for 2-3 seconds.
  4. Repeat with the opposite leg and arm.

KYMIRA® Women's IR Core 2.0 Gym Leggings

7: Knee to Chest

The knee to chest strengthen the lower back and prevent unwanted lower back pain.

Here's how you can perform the Knee to Chest with proper form:

  1. Lie on your back
  2. Bring one knee toward your chest and feel the stretch
  3. Repeat with the opposite leg.

A woman in KYMIRA gear, standing, bringing her knee to her chest. KYMIRA® Pink & Black Ankle Socks

8: Inchworm

The inchworm warms up your core and enhances full body flexibility.

Here's how you can perform the Inchworm with proper form:

1. Start by standing up with your feet shoulder width apart.

2. Lower your upper body until our fingers reach the floor

3. Place your hands flat on the floor then walk your hands forward as far as you can.

3. Hold for few seconds in the extended plank position, engaging your core.

4. Return to the starting position by walking your hands back to your toes.

5. Repeat.

Here are some photos to help demonstrate

A woman in a plank position with her hands on the grass.

A woman with her hands and feet on the ground, walking her hands to her toes.

A woman standing up, bent over, with her hands touching her toes.

Conclusion

There, you have 8 dynamic stretches you can perform for 10-15 minutes before each training sessions to maximize your performance. Don't forget to also perform static stretches after your workout.

Here's a recap:

  1. Scorpion
  2. Dynamic Side Lunge
  3. Arm Circles
  4. Trunk Rotation
  5. Leg Swings
  6. Hip Stretch with Twist
  7. Knee to Chest
  8. Inchworm

Having troubles with your flexibility and not sure if you're up to those stretches? KYMIRA® Infrared Sportswear will allow your body to deliver more oxygen and nutrient rich blood to your muscle cells. The increased oxygen levels also positively affect your flexibility for performing dynamic stretches. So, check our Recovery Range here!

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It can also generate energy for maximizing your training sessions.\nA commonly asked question is; should you perform dynamic or static stretching?\nLike most topics related to health and fitness, there are many opinions on the best stretching techniques for your workouts.\nLet’s take a look at the difference between static stretching and dynamic stretching, along with the relevant research data.\n\n\n\n\n\n\n\n\n\nStatic Stretching\nStatic stretching is the most commonly known type of stretch. It involves no movement and should be held in position for between 10-60 seconds each set.\nSome examples of static stretching include calf stretches, flamingo stretches, or hamstring stretches.\nWhile static stretching can increase the flexibility of your muscle tissue, research suggests long static stretching should not be done prior to a workout. This is because it may hinder athletic performance as the “relaxed muscle” would not be prepared for the vigorous demand of high-intensity activities.\nDue to this, we recommend performing static stretching only after your training sessions.\n\n\n\n\n\n\nDynamic Stretching\nOn the other hand, dynamic stretching works your muscles and joints through a range of motion with each repetition. It is therefore ideal for pre-exercise as it activates your muscles, prepares the whole body for movement and increases blood flow through the body.\nOne study shows that dynamic stretching can help enhance muscles power and strength. Whilst other research concludes that dynamic stretching can help to prevent severe injury and improves neuromuscular control during the active movements.\nSo performing your dynamic stretches before each training sessions will increase blood flow to the muscles, improve strength and power and reduce the risk of injury.\nAim for 10-15 minutes of dynamic stretching before each training session for maximum benefit.\nTo get started with dynamic stretching, we have put together 8 of the best dynamic stretches to help enhance your training sessions.\nLet’s dive right in!\n\n\n\n\n\n\nTop 8 Dynamic Stretches\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n1: Scorpion\nThe scorpion is performed facing the floor and is a great thigh stretch.\nHere’s how you can perform the Scorpion with proper form:\n\nLie on the floor, face down, in a “T” formation.\nRoll your body to the right and bring your left heel across your body.\nRepeat for the other side.\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\nKYMIRA® Pink \u0026amp; Black Ankle Socks\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n2: Dynamic Side Lunge\nThe dynamic side lunge is a great way to activate the quadriceps and gluteal muscles.\nHere’s how you can perform the Dynamic Side Lunge with proper form:\n\nStand in a wide-stance with your toes slightly pointed out.\nSink into a side lunge and keep your right knee behind the toe, activating your gluteals at the bottom of the movement.\nPush through your right heel to raise your right knee.\nRepeat on the other side.\n\n\n\n\n\n\n\n\n\n\n\n\n\n\nKYMIRA® Women's IR Core 2.0 Gym Leggings\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n3: Arm Circles\nArm circles are a simple yet effective exercise. This helps to build shoulder endurance and reduces the risk of rotator cuff injury. Your shoulder has a large range of motion and it is crucial to thoroughly warm it up.\nHere’s how you can perform the Arm Circles with proper form:\n\nCircle your arms forward for 30 seconds each\nCircle your arms backward for 30 seconds each.\nYou may like to hold a weight whilst doing this exercise for an advances version.\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\nKYMIRA® Women's IR Core 2.0 Short Sleeve Top\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n4: Trunk Rotation\nTrunk rotations help to warm up your entire body using a wide range of motion.\nHere’s how you can perform the Trunk Rotation with proper form:\n\nStand with your feet shoulder-width apart.\nPlace your hands on your hips.\nWith soft knees [not locked straight], work the hip around in complete full circles.\n\n\n\n\n\n\n\n\n\n\n\n\n\n\nKYMIRA® Women's IR Core 2.0 Gym Leggings\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n5: Leg Swings\nLeg swings are a simple yet effective exercise to activate the muscles in your lower body.\nHere’s how you can perform the Leg Swings with proper form:\n\nStart by standing with your feet shoulder-width apart.\nHold onto a wall or chair for added stability.\nSwing one leg back and forth as high as you can.\nKeep the other heel firmly planted on the floor.\nRepeat with the opposite leg.\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\nKYMIRA® Women's IR Core 2.0 Short Sleeve Top\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n6: Hip Stretch With Twist\nThe hip stretch with twist is the perfect exercise to warm up your hips and enhance hip mobility.\nHere’s how you can perform the Hip Stretch with proper form:\n\nStart in a push-up position.\nStep forward with one knee then extend your opposite arm straight, reaching for the ceiling.\nKeep your core tight and hold at the top of the position for 2-3 seconds.\nRepeat with the opposite leg and arm.\n\n\n\n\n\n\n\n\n\n\n\n\n\n\nKYMIRA® Women's IR Core 2.0 Gym Leggings\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n7: Knee to Chest\nThe knee to chest strengthen the lower back and prevent unwanted lower back pain.\nHere’s how you can perform the Knee to Chest with proper form:\n\nLie on your back\nBring one knee toward your chest and feel the stretch\nRepeat with the opposite leg.\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\nKYMIRA® Pink \u0026amp; Black Ankle Socks\n\n\n\n\n\n\n\n\n\n\n8: Inchworm\nThe inchworm warms up your core and enhances full body flexibility.\nHere’s how you can perform the Inchworm with proper form:\n1. Start by standing up with your feet shoulder width apart.\n2. Lower your upper body until our fingers reach the floor\n3. Place your hands flat on the floor then walk your hands forward as far as you can.\n3. Hold for few seconds in the extended plank position, engaging your core.\n4. Return to the starting position by walking your hands back to your toes.\n5. Repeat.\nHere are some photos to help demonstrate\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\nConclusion\nThere, you have 8 dynamic stretches you can perform for 10-15 minutes before each training sessions to maximize your performance. Don’t forget to also perform static stretches after your workout.\nHere’s a recap:\n\nScorpion\nDynamic Side Lunge\nArm Circles\nTrunk Rotation\nLeg Swings\nHip Stretch with Twist\nKnee to Chest\nInchworm\n\nHaving troubles with your flexibility and not sure if you're up to those stretches? 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