THE MANY BENEFITS OF DYNAMIC STRETCHING

If you’re getting ready for an intense workout, your muscles need all the help they can get. Dynamic stretching is one of the best ways to do this, especially if you tack on a good dynamic warm-up after.

A dynamic stretching routine primes your muscles and joints for movement by increasing blood flow, improving range of motion, and helping you avoid injuries.

Let’s dive into what dynamic stretching is, its benefits and some stretches you can add to your workout.

WHAT IS DYNAMIC STRETCHING?

Dynamic stretching involves controlled, active movements that allow your muscles and joints to move through their full range of motion. What exactly does this mean?

Instead of holding a stretch in place, you keep moving, gradually increasing speed and intensity. These stretches imitate the exercises you’re about to do, which lets your body slowly ease into your session.

Dynamic stretches are typically performed during warm-ups before workouts, athletic training sessions, or sports practices to prepare the body for these physically demanding activities.

Although dynamic stretching is great, you should avoid it if:

• If you’re dealing with acute injuries
• If you have severe pain
• If you have significant mobility restrictions

If you fall under any of these, you can also work with a Personal Trainer to figure out what kind of warm-ups work best for you.

Dynamic Stretching vs. Static Stretching

When most people think of stretching, they typically think of static stretching. You hold a stretch for around 15–60 seconds to lengthen muscles and promote relaxation, making it better for cooldowns or recovery after exercise.

On the other hand, dynamic stretching is a way to actively prepare your muscles before exercise. To sum it up, static stretching reduces muscle power when performed before workouts, while dynamic stretching enhances readiness and performance.

You can also combine them, so that you’re more flexible, while also supporting post-workout recovery and your overall long-term joint health. Make sure to do dynamic stretches before your workouts and static ones afterwards as a cool-down.

BENEFITS OF DYNAMIC STRETCHING

There are plenty of benefits you can get from dynamic stretching, especially when you’re consistent with it.

Benefit #1: Better Blood Flow and Increased Muscle Temperature

The main benefit of dynamic stretching is how it increases blood flow to your working muscles. As you move, your heart rate gradually rises, delivering blood to muscles and joints. Also, warmer muscles contract more efficiently, respond faster and are less likely to strain or be injured while you’re working out.

Benefit #2: Improve Your Range of Motion

Dynamic stretching improves joint mobility and flexibility by getting muscles moving through their natural range of motion. Over time, this improves movement quality during squats, lunges, presses and rotational movements. As a bonus, it can also support proper form and technique.

Benefit #3: Be More Coordinated and in Control of Your Body

Another benefit of dynamic stretching is that it boosts coordination and body awareness. This is why dynamic stretching is so popular among athletes and gym-goers: it supports activities that require balance, timing and multi-joint muscle engagement.

Benefit #4: Reduces Risk of Injury

Dynamic stretching prepares your body for physical stress, reducing your risk of muscle strains and joint injuries. If you’re returning to an intense exercise routine after not exercising for a while, a dynamic stretching routine can really help get your muscles ready.

Benefit # 5: Boosts Athletic and Workout Performance

Dynamic stretching primes muscles for power, speed and strength-based movements, improving performance and reducing stiffness. From sprinting to high-intensity interval training, dynamic stretches help your body transition smoothly into more demanding activity.

Benefit #6: Supports Consistent Warm-Up Habits

One of the final benefits of dynamic stretches on this list is that they create a structured, repeatable warm-up that reinforces good habits, builds mental readiness and ensures your body is ready for each workout.

DYNAMIC STRETCHING EXERCISES

A dynamic stretching routine should target the muscles and joints most involved in your upcoming workout. Below are common dynamic warm-up exercises that you can adapt to fit your skill level and workouts.

Top Lower-Body Dynamic Stretches to Try Out

Dynamic stretching focused on your lower body helps prepare the hips, knees and ankles for your exercises, especially on leg day.

Some of the best dynamic stretches for your lower body are:

• Leg Swings: Increase hip mobility and activate hamstrings and hip flexors.
• Walking Lunges: Warm up the quads, glutes and hip stabilizers.
• High Knees: Increase heart rate while activating hip flexors and core muscles.
• Butt Kicks: Engage the hamstrings and prepare the legs for running or jumping.
• Hip Circles: Loosen the hips and boost joint mobility.

Upper-Body Dynamic Stretches

If you want to focus more on your arms, these upper-body dynamic stretches prepare the shoulders, arms and torso:

• Arm Circles: Activate shoulder joints and upper back muscles.
• Torso Twists: Strengthen spinal mobility and core activation.
• Shoulder Rolls: Reduce tension and prepare the shoulders for pressing or pulling movements.
• Arm Swings: Increase circulation and shoulder flexibility.

Total-Body Dynamic Stretches

Want to do a full-body workout? Then you should put some time into a more extensive warm-up with these total-body dynamic stretches:

• Inchworms: Stretch the hamstrings while engaging the core and shoulders.
• Light Jogging or Marching: Gradually elevates heart rate and warms the entire body.

HOW TO BUILD THE BEST DYNAMIC STRETCHING ROUTINE

An effective dynamic stretching routine typically lasts between five and ten minutes, since the goal is not to exhaust your body, but to prepare it.

Here are a few tips to get started with your dynamic stretching routine:

• Choose stretches that align with your workout (i.e., leg-focused stretches are better before running or lower-body training).
• Start with slower, smaller movements and gradually increase intensity.
• Focus on performing controlled movements and proper form rather than speed.
• Avoid bouncing or forcing a stretch beyond your comfort zone.
• Breathe steadily throughout the routine to maintain control.

Even if you’re performing your dynamic stretches, the stretches should be smooth and controlled so that you can easily breathe and talk. You should also check in with your body and adjust when needed, especially if there’s sharp pain or you feel like you have to push through your discomfort.

DYNAMIC STRETCHING: THE ULTIMATE WARM-UP FOR AN EŌS WORKOUT

No matter what type of workout you’re doing, there are many benefits of doing dynamic stretching before exercise, like:

1. Safely helping your body get ready for your workouts
2. Reinforcing proper form so you don’t hurt yourself

When you’re a part of the EōS Assisted Stretch Program, our trainers will help you develop a stretching routine that fits within your fitness goals.

If you’re at one of the lucky locations, you can get started with our Assisted Stretch Program today or grab your Complimentary 7-Day Gym Pass to train like a pro at EōS Fitness.