Dynamic Muscle Stretching: 6 Exercises

The most important part of your workout starts with stretching your muscles. It forces the brain, body, and muscles to prepare for a workout. When we were younger, we learned in gym class at school about the importance of stretching your muscles before class, but maybe not intense enough.

What if there was a different way to stretch the muscles you’re going to develop?
I’m talking about dynamic muscle stretching, which is a more effective and systematic warm-up exercise.
Keep reading to learn new muscle stretching techniques.

What is dynamic muscle stretching?

This is “stretching as you move”.

Here are some examples:: high kicks, jumping squats, knee-to-chest deadlifts.

The type of stretching you’re probably used to doing is called static muscle stretching.

It requires small movements, such as touching your toes.

How does dynamic muscle stretching differ from traditional stretching?

Simply put, it is more effective than traditional muscle stretching.
When you do static stretching, you relax your muscles, but that doesn’t necessarily prepare them for what you’re going to do.
Static muscle stretching is more relaxed, which can trick the brain into going into a relaxation mode.
This can lead to a difficult transition from rest mode to operation mode.
Dynamic muscle stretching helps improve the range of motion around the joints, reducing the risk of injury during exercise.
Over time, your performance will improve as well as your movement due to the increased flexibility of your joints.

What is the benefit of dynamic muscle stretching?

What’s so good about it?
I’ve already listed some of the differences above, but check out what I’m going to tell you below.

    • This is a full-body workout. This muscle stretch heats up your body even faster than a low-level aerobic activity like jogging or running on a treadmill. It builds up the intensity before the actual event and prepares the body for maximum performance. When you do dynamic muscle stretching, you’re helping your body prepare for the demands you’re about to meet.
    • This improves kinesthetic awareness. This muscle stretch prepares your body for all the different movements you will be doing. Dynamic muscle stretching simulates the exercises you will perform during your workout to help your body prepare for these movements. Kinesthetic awareness allows you to understand where your body is located in time and space. As an example, try bringing all your fingertips together. Kinesthetic awareness is very important in detailed development or sports games.
  • You will become more flexible! Flexibility is the range of motion in a joint. Dynamic muscle stretching improves the range of motion of the joints, which will improve your movement and may reduce the risk of injury.

6 Simple Dynamic Muscle Stretching Exercises


    1. Place your feet shoulder-width apart.

    2. Step forward with your left foot to the lunge position.

    3. Turn your torso to the left. Then extend your arms to the left side. (Move your hands to the left of your navel.)

    4. Maintain slow, controlled movements throughout the exercise.

    5. Slowly move your hands to the center and step forward with the opposite leg and turn to the other side.


1. Start with your knees and hips slightly bent, legs spread wide, and head and chest raised.

2. While staying low, take a slow side step to the right. Keep your socks pointed forward and stay low. Straighten your left leg, bringing your weight to the right, bending your knee and lowering your hip in a side lunge.

3. As you descend, touch your left hand to the toes of your right foot or ankle. Keep an even posture along the entire spine, supporting your head and chest.

4. In this position, take a short pause, and then continue to move to the working leg to return to a standing position, moving into a lunge on the opposite side.


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

2. Slowly start making circles with a diameter of about 30 cm with each outstretched hand. Breathe normally as you perform the movement.

3. Continue the circular motion of your outstretched arms for about ten seconds. Then stop and start moving your arms in the opposite direction.


1. Start with a back-turning position with your toes pressed straight to the ground. Put your hands in front of you and close them, as shown in the photo.
2. Put one knee forward so that the foot is completely flat on the ground, and the leg itself is located under your hands.



1. Extend your right arm straight in front of you, parallel to the ground. The palm should be facing the ground.
2. Place your weight on your left foot, and push your right foot off the ground so that it touches the palm of your right hand.
3. Repeat, alternating legs.


1. Place your feet shoulder-width apart.
2. Start with a normal squat, then fully engage your body and make a sharp jump.
3. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, this requires control.
4. Do two or three sets of 10 repetitions.


Stretching your muscles is the most important part of a workout to prepare yourself mentally and physically.
Dynamic muscle stretching is an effective way to stretch your muscles, as it targets the very muscles you are going to develop, making the exercises more effective and systematic.
Try these new muscle stretching techniques to strengthen and improve your warm-up routine!



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