Loosen up before a lift with dynamic stretching
Dynamic stretches are the preferred method of stretching for before a lift. They are fluid movements, no holds, and shorter times. They are controlled & repetitive & they loosen multiple muscles at once.
I like to do dynamic and static before I lift but I only do static for a very short time. I just feel I lift better and safer personally.
But Dynamic stretching is what I focus on. Getting a wider range of motion, loosening without forcing it, and getting my heart rate up and ready to go.
I have added a few stretches that I like to do. I do each move for about 20 seconds x 3.
🎯Getting a controlled full range of motion with each move and each limb is important.
🙆🏻♀️leg swings, both sides, controlled swings all the way back and all the way forward.
🙆🏻♀️Body rotations. Again, controlled, stable swings all the way to each side.
🙆🏻♀️hip flexor warm ups. Knee up. And moving it out. Controlled and stable.
🙆🏻♀️Squats. All the way down and all the way up. No holds or pulses.
🙆🏻♀️arm circles. Full circles
🙆🏻♀️High knees. All the way back and then bring the knee up. Full range of motion.
🙆🏻♀️Side leg swings
These really do get my body ready to move. And if I don’t do them before a lift I feel stiff. 😖
Let me know if you have any warm ups you like!!!
#dynamicstretches #stretching #fitnessjourney #warmupexercises
Dynamic stretching is essential for anyone preparing to lift weights or engage in any intense physical activity. Unlike static stretching, which involves holding a position, dynamic stretching consists of controlled, repetitive movements that actively warm up your muscles and joints. For example, leg swings and side leg swings help loosen the hip flexors and improve mobility, while body rotations enhance spinal flexibility and prepare your torso for movement. Incorporating exercises like full-range squats and arm circles can activate large muscle groups and increase blood flow to key areas, reducing the risk of injury. High knees elevate your heart rate gradually and mimic the kind of explosive movements that often accompany lifting, priming your cardiovascular system. Scientific studies support the benefits of dynamic stretching in improving performance and decreasing muscle stiffness. It also encourages a wider range of motion, which can lead to better lifting form and heavier lifts over time. For best results, perform each dynamic stretch for about 20 seconds and repeat 2-3 times. Maintaining controlled, stable swings—going through the full range of motion without forcing the stretch—maximizes benefits and promotes safety. Remember, warming up is not just about muscle readiness but also preparing your nervous system for lifting. A well-structured dynamic warm-up helps your body move fluidly, reduces stiffness, and ultimately improves your lifting efficiency and safety. Consistency in these warm-up habits can significantly enhance your overall fitness journey and reduce discomfort during workouts. Feel free to experiment with different dynamic stretches and listen to your body’s feedback to customize your routine. Sharing warm-up tips within fitness communities under hashtags like #dynamicstretches and #warmupexercises can also provide helpful insights and motivation.
My body needs this, but my motivation is saying "nah, just send it" 😂. Maybe I’ll try one or two.