Flexibility for Life: Dynamic Stretching Routines for Injury Prevention
Our dynamic stretching routines will help you meet your performance goals!
Do you feel like you’re getting more and more “stiff” as you get older? Have you recently suffered an injury and now found that the range of motion in your joints isn’t what it used to be? Mobility is an important part of leading an active, healthy lifestyle–and dynamic stretching routines can help you improve it!
When many people think of stretching, their mind goes to static stretching: holding a certain position for a set amount of time. Bending over to touch your toes is a classic static stretch.
What many don’t realize, however, is that static stretching isn’t the only mode of stretching available–nor is it necessarily the most effective. In fact, static stretching may negatively impact your performance, especially if done before a workout when your body’s not properly warmed up.
Instead, consider incorporating dynamic stretching into your fitness or rehabilitation routines. As the name might imply, dynamic stretching refers to stretches that utilize careful, controlled movements. Rather than holding a position, you’ll move through one or more different positions. If you’ve ever performed a sun salutation in Yoga, you’ve engaged in dynamic stretching!
At Legacy Physical Therapy & Wellness, our physical therapists know that dynamic stretching is a great way to increase joint mobility and flexibility, warm up your body before a workout, and improve athletic performance. We can show you how to develop dynamic stretching routines that suit your individual goals and needs!
Curious to learn more? Schedule an appointment at our Naperville, IL clinic today!
The Benefits of Dynamic Stretching Routines
One of the best uses of dynamic stretching is as a warmup before a workout or sports performance. Because your body is moving, these simple stretches will actually elevate your core body temperature, preparing you for more intense exercise. And by warming up correctly, you reduce your risk of injury.
Dynamic stretching can also help improve your joints’ range of motion and mobility, making it an essential factor in improving overall functionality. Injuries, pain conditions, or surgical procedures often severely limit your mobility, and movement helps you regain it. Dynamic stretching offers a gentle form of movement for people struggling with pain or other impairments.
Finally, some evidence suggests dynamic stretching can improve overall athletic performance measures. More mobile joints may indirectly contribute to improved speed or strength. While you’ll ultimately need to focus on performance-specific exercises (such as resistance or endurance training), increased flexibility can make that process easier.
A Sampling of Dynamic Stretching Routines
Are you curious about what a dynamic stretching routine even looks like? Here are a few simple dynamic stretches that our physical therapists might suggest when you visit our Naperville, IL clinic:
- Arm Circles: Stand with your feet firmly planted and hold your arms out to the side at shoulder height. Next, gently circle your arms. Start with small circles and gradually work up to bigger circles–then switch directions.
- Leg Swings: Swing one leg back and forth while balancing on the other. You can use a wall or counter for support if necessary.
- High Steps: Stand with your feet parallel to each other and about shoulder-width apart. Then lift the knee toward your chest, using your arm to squeeze it in closer. Finish the step and “walk” forward in this manner. If necessary, you can balance against a wall.
Another way our physical therapists might have you perform dynamic stretching exercises is by gliding back and forth between two different positions. Here are a few examples:
- Side-to-Side Lunge: Start in a lateral lunge position, with one knee bent while the other leg stretches out to the side. Next, slowly guide yourself over, with your hands walking across the floor so that your legs have switched positions.
- Walking Lunges: Start with your feet parallel and your hands on your hips. Take a deep step forward into a lunge, ensuring your knee, hip, and ankle are all aligned. Sink down, then push off the back leg and repeat the motion.
- Bodyweight Squats: Start standing up with your feet parallel and your hip-width apart. Next, carefully sink down into a squat, making sure your knees and toes are aligned. Getting in and out of a chair (without using your hands) is a great way to ensure you’re performing a squat correctly.
Tips and Tricks from the Legacy Physical Therapy & Wellness Physical Therapists
If you’ve been injured, have an underlying condition, or even just haven’t moved your body much recently, it’s important that you not dive into a new workout –and that includes dynamic stretching routines.
For dynamic stretches to be effective, they must be performed correctly, with every body part in proper alignment. Failing to do so could result in injury–so it’s in your best interest to schedule an appointment with one of our experts. We’ll walk you through each exercise, offer any necessary adjustments or modifications, and ensure you don’t injure yourself.
Furthermore, our physical therapists can help you develop a dynamic stretching program that suits your particular needs, goals, and ability level. An athlete looking for a performance-boosting warmup routine has different requirements than someone with arthritis trying to manage pain and immobility. Our therapists will custom-design a plan to ensure you’re getting maximum benefits.
Let’s Get Stretching!
If you want to experience the benefits of dynamic stretching for yourself, schedule an appointment with Legacy Physical Therapy & Wellness today!