5 Dynamic Stretches

5 Dynamic Stretches

Frequent stretching will help keep these muscles flexible, which will enable you to gain more from your exercise.

For the best results, stretch each time you exercise, as well as on days when you may feel stiff or sore in these muscle groups.

5 Dynamic stretches
5 Dynamic stretches

The static stretches above are most appropriate after exercising (and your muscles are warm).

1. Side stretch

This stretch will feel great before a challenging core workout in particular.

  • Stand tall with feet hip-width apart.
  • Clasp your fingers together with your arms stretched straight overhead. Palms should face up toward the ceiling or sky.
  • Bend at your waist on the right side (keeping your chest up), pushing your palms to the right while maintaining straight arms.
  • Bend at your waist on the left side, alternating from side to side in a “tick-tock” motion.

2. Biceps stretch

Most biceps exercises focus on the flexing of the elbow, so a good stretch for the biceps focuses on the extension of the elbow to stretch the biceps muscles.

  • Stand tall with your feet wider than shoulder-width apart.
  • Open your arms wide with your thumbs up, palms facing forward.
  • Reach your fingers as though you’re trying to reach walls on both sides of you.
  • Hold this stretch for 30 seconds.

3. Lower back release

It’s a good idea to dynamically stretch your lower back before a workout to prepare it to work. If you have lower back issues or stiffness, start small with this stretch.

  • Stand tall with your feet hip-width apart.
  • Bend your arms at your elbows and raise your arms to chest level.
  • Using your elbows to guide you, push your elbow behind you on one side. Your body will twist to the side.
  • Repeat step #3, quickly alternating from side to side.

4. Scapula stretch

This stretch targets the muscles surrounding your shoulder blades and your upper back.

  • Stand tall with your feet at least shoulder-width apart.
  • Reaching your arms in front of you, clasp your fingers together.
  • Push your hands to where your palms face outward with fingers still interlaced.
  • Drop your chin to your chest, allowing your upper back to round slightly.
  • Continue to breathe as you push your hands away from you with straight arms. Hold for 30 seconds before releasing.

5. Chest stretch

Stand with your feet slightly wider than hipbone distance apart. This stretch will help to open your chest, stretching your front, shoulders, and upper arms at once. Upper Body Stretches.

  • Clasp your hands behind your back. If you are unable to clasp your hands comfortably, hold a towel or a strap and place your hands as close together as you are able.
  • Raise your arms upwards behind you while you bend at the waist.
  • Let your head hang loose and raise your arms as far overhead as possible. Keep your hands clasped and touch your palms together if you are able.
  • Hold for 30 seconds and release.