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Dynamic Stretching for Athletes and Weekend Warriors

Active Stretches to Increase Range of Motion Before Workouts for All Types of Athletes

Stretching is often associated with elite athletes, but it's a valuable practice for everyone, regardless of their activity level. Whether you're a competitive athlete a casual exerciser, or a weekend warrior, stretching can enhance your overall well-being. 

Dynamic stretching is a type of stretching that involves moving muscles through their full range of motion. It is often used as part of a warm-up routine to prepare the body for activity. Dynamic stretching can improve athletic performance and reduce injury.

athletes running with high knees

Benefits of Dynamic Stretching

  • Increased range of motion: Dynamic stretching helps to increase the range of motion in your joints, which can improve your athletic performance.

  • Improved muscle activation: Dynamic stretching helps to activate your muscles, which can improve your power and explosiveness.

  • Reduced injury risk: Dynamic stretching can help to reduce your risk of injury by improving your flexibility and coordination.

How to Do Dynamic Stretching

There are many different dynamic stretching exercises that you can do. Some common exercises include:

  • Arm circles: Slowly rotate your arms in small circles, gradually increasing the size of the circles.

woman rotating her arms in circles to stretch

  • Leg swings: Swing your legs back and forth in front of you and behind you.

  • Torso twists: Twist your torso from side to side.

athlete twisting her torso to stretch

  • High knees: Run in place, bringing your knees up as high as you can.

athletes running with high knees
  • Butt kicks: Run in place, kicking your heels up towards your glutes.

When to Do Dynamic Stretching

You should do dynamic stretching before any activity that will require you to use your muscles. This could include running, playing sports, or lifting weights.

How long will it take?

You should warm up for 5-10 minutes before doing dynamic stretching. Dynamic stretching should take about 10-15 minutes to complete.


  • Go slowly and in a controlled movement.

  • Do not bounce.

  • Listen to your body and stop if you feel any pain.

  • Warm up before dynamic stretching.

  • Cool down after dynamic stretching.

Dynamic stretching is a safe and effective way to improve your athletic performance and reduce your risk of injury.

Additional Tips for Athletes

  • Tailor your dynamic stretching routine to your specific sport or activity.

  • Gradually increase the intensity and duration of your dynamic stretching routine over time.

  • See a therapist or certified trainer if you have any questions or concerns.

Dynamic stretching is an important part of any athlete's training regimen. By incorporating dynamic stretching into your warm-up routine, you can improve your performance and reduce your risk of injury. Once you start doing it, you’ll find it becomes a habit.

Contact Performance Care Stretch Clinic for a personalized stretching routine to precisely fit your needs.

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