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Stop Doing the Traditional Warm-Up, You Need Dynamic Stretching Instead

Stop Doing the Traditional Warm-Up, You Need Dynamic Stretching Instead

The most important part of your workout begins with the warm-up. It gets your mind, body, and muscles ready to tackle the workout. When we were younger we learned in gym class the importance of stretching before activities, but maybe it isn’t intense enough. What if there were another way to stretch your muscles that targets the muscles you’re about to work out? I’m talking about dynamic stretching which is a more effective and systematic warm-up exercise. Keep reading to learn new techniques to intensify your warm-ups.

What Exactly Is Dynamic Stretching?

I’m glad you asked! In short, it’s “stretching as you are moving”. Some examples would be: high kicks, jump squats, jump lunges, and knee-to-chest. The type of stretching you’re probably used to doing is called static stretching. It requires little movement, such as reaching down to touch your toes.

How Is It Different from Traditional Warm-Up?

Simply put, it’s more effective than traditional stretching. When you’re engaging in static stretching you are loosening up your muscles, but it doesn’t necessarily get them ready for what you’re about to perform. It’s more laid back which can trick your mind into relaxation mode. This can make for a difficult transition from a period of rest mode to work mode. Dynamic stretching helps improve the range of motion around your joints, reducing the risk of injury during your workout. Over time your performance will improve as well as maximizing your movements due to increased flexibility of your joints.

How Can I Benefit from Dynamic Stretching?

What’s so great about it? I’ve already listed some differences above, but check out what I’m about to tell you below. You’ll be glad you did.

  • It’s a full body warm-up. It warms up your body even faster than a low-level aerobic activity such as a walk or run on the treadmill. It builds up intensity before the actual event and prepares the body for peak performance. When you engage in a dynamic warmup, it helps your body prepare itself for the demands you’re about to put it through.
  • It improves kinesthetic awareness. It prepares the body for all the different movements you’ll be doing. Dynamic stretching mimics the exercises you’ll perform during a workout to help your body prepare for those movements. Kinesthetic awareness is being able to understand where your body is in time and space. To give you an example, try touching the tips of your fingers together. Having this awareness is very important when working out or playing a sport.
  • You’ll be way more flexible! Flexibility is the range of motion in a joint. Dynamic stretching improves the range of motion of the joints which will help you to perform better and could reduce the risk of an injury.

6 Simple Dynamic Stretching You Can Try to Reap the Benefits

1. Lunge with a twist

    via The Exercist on Tumblr

    1. Stand with feet about shoulder width apart.

    2. Step forward with your left foot into a lunge position.

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    3. From your torso, twist your upper body to the left. Then, reach across your left side with your arms outstretched. (Think of pointing to the left from your belly button.)

    4. Maintain a slow, controlled movement throughout the exercise.

    5. Slowly move your arms to center and step forward with the opposite foot and twist to the other side.

    2. Side lunge touching heel

      via POPSUGAR

      1. Begin with the knees and hips slightly bent, feet hip-width apart, and the head and chest up.

      2. Staying low, take a slow, lateral step to the right. Keep your toes pointed forward and stay low. Extend the left knee, driving your weight to the right, flexing the knee and hip into a side lunge.

      3. As you lower yourself, reach across with your left hand to touch your right heel or ankle. Maintain good posture through the entire spine, keeping your head and chest up.

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      4. Pause at the bottom of the motion, and then extend through the working leg to return to a standing position, transitioning into a lunge to the opposite side.

      3. Arm circles

        via Womanista

        1. Stand up and extend your arms straight out to the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position.

        2. Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement.

        3. Continue the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going the opposite direction.

        4. Hip stretch with a twist

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          via Greatist

          1. Start in the push-up position with your back flat and hands and toes squarely on the ground.

          2. Bring one knee forward so that your foot is flat on the ground just behind the plane of your hands.

          5. High kicks

            via Runwell.com

            1. Reach your right arm straight out in front of you, parallel with the ground. Your hand should be flat with your palm facing the ground.

            2. Step forward to put your weight on your left foot and kick your right foot up towards your hand with your toes flexed. You should work towards touching your toes to your palm.

            3. Repeat, alternating legs.

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            6. Jump squats

              via POPSUGAR

              1. Stand with your feet shoulder-width apart.

              2. Start by doing a regular squat, then engage your core and jump up explosively.

              3. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible which requires control.

              4. Do two or three sets of 10 reps.

              The warm-up is the most important part of a workout to prepare mentally and physically. Dynamic stretching is an effective way to stretch muscles because it targets the muscles you’re about to work out, making it a more effective and systematic warm-up. Try these new techniques to intensify your warm-ups!

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              Erica Wagner

              Freelance Writer

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              Published on November 21, 2019

              7 Ways to Motivate Yourself to Workout

              7 Ways to Motivate Yourself to Workout

              Maybe you like going on walks in your neighborhood or hiking in the park, taking in the sights and sounds of nature. Or, perhaps you like to push yourself with spin classes and work up a real sweat. It could be that basketball at a local recreation league is your thing. And even though you enjoy these activities and you like the way you feel when you are doing them, somehow lately, you haven’t been able to muster up the energy to participate.

              There’s a “catch-22” that often happens when you’re wanting to work out, but you are not in the mood. Working out will boost your mood[1] and make you feel better, but because of your current mood, you don’t want to work out. Does this conundrum sound familiar?

              Anyone can get stuck in this rut from time to time. It could be that work has been taking too much out of you, or your family and personal commitments are eating up a lot of your time and energy. You’ve got to find a way to break out of this cycle. Getting your groove back requires finding a way to getting back to working out; you need a way to get started again.

              How can you get started? Use one of the following hacks to get you back on track. Find one or two of the ideas on this list that speak to you and that you think you can easily implement. Once you get your workout mojo back, you’ll be surprised at not only how much better you can feel in a short amount of time, but how much better everything will seem.

              Here are 7 ways to motivate yourself to work out:

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              1. Don’t Get Sucked into the Black Hole of the Couch

              As soon as you come in the door from work, get your workout clothes on and hit the door. If you sit down on the comfy sofa, it will take more fortitude to get yourself going. Think of your sofa as quicksand and don’t get pulled into the trap.

              It’s a simple law of physics — Newton’s first law:[2] an object at rest tends to stay at rest; an object in motion tends to stay in motion. You can come nestle into the comfy couch after your workout. But first, while you’re in motion from your day, stay in motion and your get your workout in.

              2. Find an Accountability Partner

              Studies show that having an accountability partner greatly increases your exercise frequency and success.[3] Talk to some of your friends and find someone who is interested in your same schedule. Maybe you have a friend who would love to hike early morning before work, or maybe you know someone that would like to hit a dance class right after work ends. Knowing that you have to meet someone else will make you think twice about blowing off your workout.

              You don’t have to have all your workouts include your partner, but even if you meet this person once a week, that will give you a boost to want to keep your workout going on other days. If you really feel that you need an accountability partner all the time, then find 2-3 people and meet them 2-3 times a week.

              One caveat: if your accountability partner cancels on you, be prepared for that and keep to your schedule. Everyone has things come up every now and then, but if you find your partner is frequently trying to cancel or reschedule, you probably need to find a new partner.

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              3. Or, Make Yourself an Accountability Partner

              Commit to 30 days of an exercise plan. Look at your calendar and plan out which days and times you are going to work out, including what that workout will be. Allow yourself two “do-overs” for random life events or illness, but only two.

              For example, let’s say you have on your calendar that you are going to go to a spin class after work on a Tuesday, but a family member calls whose car broke down and you have to go assist. You will rearrange that date of your spin class and find a different date to put it on the calendar, but you only want to do that for necessary external life events. Hitting the snooze button because you woke up too tired isn’t a good excuse.

              If you can stick to 30 days of this plan, it should feel more like a habit and be simpler going forward as you reap the benefits of feeling better, mood boost, and more energy.

              4. Integrate Some Mini-Movement into Your Day

              If you go into work and sit at a desk most of the day, it will feel good to get out and move your muscles afterwards. But sometimes it seems difficult to get out of that sedentary rut. One solution is staying in touch with your body all throughout the day.

              Set a few timers on your phone during the day, and when they go off, take a few minutes to do different physical movements. Stretching, doing forward bends or side bends are some ideas. You can stand against the wall and “peel” off of it, feeling each vertebra and releasing your lower back.Take off your shoes and wiggle your toes around. Do calf raises, standing up and lifting your heels up and down.

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              These small movements done 2-3 times throughout your workday may seem insignificant, but they will keep your attuned to your physical self a bit more, so that you will be more motivated to have some bigger, longer, “real” workout sessions. Think of them as appetizers and your workout is the big meal.

              5. Eat Something Fresh

              Speaking of big meal, what we eat and drink is related to how we feel. So if you’re not eating particularly well these days, commit to at least eating one fresh item daily. Maybe you have an apple as an afternoon snack. Perhaps you fix a nice salad to go along with your dinner.

              Sometimes, we’re so busy on the run that we don’t realize we’ve not been eating as fresh as we’d like. By making the conscious choice to seek out some fresh food, you’re taking care of yourself which in turn will make you think about those same kinds of choices when it comes to exercise. Another benefit is that if you’re eating well, you may feel “lighter” and have more energy to work out.

              6. Create an Alter Ego

              It may sound kind of crazy at first, but employing the use of an alter ego can be a great way to break out of a habit or create some life changes you desire. In his book The Alter Ego Effect, Todd Herman illustrates how an Alter Ego is a mental trick to improve your life. Many famous entertainers have used alter egos to overcome stage fright.

              How could this work for you? You may be too tired to work out at the end of the day, but your alter ego isn’t. Let’s say you create a character named “Ironman.” Sure, when you come in from a long day at work, you can talk yourself into wanting to relax on the couch. But Ironman doesn’t feel that way — he’s ready to throw on his sneakers and go for a run!

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              7. Water, Water Everywhere

              Sometimes the simplest rules are the most important. We all know we are supposed to be hydrated throughout the day. But if you’re busy all day at work, and you’ve nursed a big tumbler of coffee all morning, suddenly it might be early afternoon and you realize you haven’t had any water today.

              Drinking water boosts mood and decreases fatigue.[4] These two factors will help you in your quest to find the motivation for your workout.

              Make sure you’re getting your water intake all throughout the day, and if you’ve had coffee, drink some extra water to counteract the dehydrating effect of it.

              Final Thoughts

              So, how are you planning to get going this week? Go pour yourself a big glass of water, get out your calendar, and think about what types of workouts you want to do.

              Whether you call a friend and ask him/her to be an accountability partner, or whether you sketch out an alter ego for yourself so you can harness your power, you can use a hack to get you back on the track of being motivated to work out.

              You know how good you feel when you do, so give yourself that gift. You don’t have to wait until tomorrow — go get your sneakers on!

              Featured photo credit: Jonathan Borba via unsplash.com

              Reference

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