Dynamic Stretching Explained

How do we define dynamic stretching? Have you ever swung your arms round in circles just before you start a weights session? This is dynamic stretching. It gradually increases reach and range of motion while limbs are moving.

Kicking an imaginary football is a dynamic stretch for the hamstrings and groins. Twisting side to side is dynamic stretching for the trunk. Don't confuse dynamic stretching with ballistic stretching. Ballistic stretching consists of bouncing, jerky movements and can be quite dangerous because it forces a limb beyond its normal range of movement.

Dynamic stretching is useful before starting an aerobic workout and particularly for martial artists. Thomas Kurtz also recommends dynamic stretching as a great way to loosen up first thing in the morning. Perform dynamic stretches in sets of 8-12 repetitions. Perform as many sets as is required to gain your full range of motion. Stop stretching when you are tired. Fatigued muscles produce diminished returns during dynamic stretching exercises.

Course Contributor Phil Davies