Dynamic Stretching: Warm Up Like You Work Out

When you use movement to warm and stretch the muscles before exercising or competing in sports, you are using dynamic stretching. Rather than holding a stretch without moving, dynamic stretching uses motion to stretch and warm the muscles by pushing blood into them. This type of warm up is used to prepare athletes for explosive acceleration, deceleration, and changes of direction.

Though football and baseball players make sudden movements from a standstill and benefit greatly from dynamic stretching, athletes who play sports that require almost constant motion, like soccer, hockey, and basketball can benefit equally because this type of warm up prepares athletes for the rapid and frequent changes of direction that these sports require. In the sport in which I condition athletes, and still compete, soccer, a dynamic warm up imitates the jumping, kicking, and changes of the direction used in the game. Likewise, dynamic warm ups from other should imitate the movements commonly used in that sport. With increased blood volume in the muscles and increased body temperature, the body is better prepared to handle the maneuvers that the sport demands.

Since dynamic stretching has both short and long-term effects on athletic performance and injury prevention, it is most often used before sports practices and games. Coaches and trainers have discovered that athletes also become accustomed to these movements making them less prone to injury. Eventually the athlete can repeat the movements and the effort needed to complete the movements in the game is much less.

There are many types of dynamic stretching warm ups that have been designed for specific sports and even for specific athletes. Lunges are a common lower body dynamic stretch that is used for soccer players that prepares them to extend a leg to reach for the ball while moving forward as well as getting the player ready for sprinting. Arm swings warm up the arms, neck, and shoulders to imitate the motion that the player would use for throw-ins.

There is another type of stretching in which a stretch is held for a short period of time. It is probably the type of stretching that you grew up with in gym class. It is called static stretching. "Hurdlers stretch" and sitting grabbing ones toes and holding them, have been used and are still used to warm up athletes. Static stretching doesn't prepare the muscles for explosive movements, sudden stops and turns as well as dynamic stretches. However, static stretches can be used in warm downs after practice or games in order to prevent post exercise soreness and to increase flexibility in the long run.

Dynamic stretching isn't just for competitive athletes. It is equally effective the at home exerciser. You can even design your own routine. Start out with gentle movements that imitate the type of workout that you intend to do. Then increase the intensity. When you begin to break a sweat, you are just about ready. Jumping jacks and/or Hindu Squats can always be used for an overall body warm up. Alternating raising the knees to the chest while standing is perfect for jogging or running. With a little experimentation and creativity, you can design your own warm up routine that will have you ready for peak performance and will protect you from injury.