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 the range of motion in your joints isn’t what it used to be? Mobility is an essential 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 specific 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. Static stretching may negatively impact your performance, especially before a workout when your body’s not adequately 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 Rose City Physical Therapy, 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 teach you effective dynamic stretching routines that suit your goals and needs!
Curious to learn more? Schedule an appointment at our Portland, OR 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 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 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. 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 Portland, OR, 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 side-to-side while balancing on the other. You can use a wall or counter for support if necessary. Repeat swinging the leg forward and backward.
- High Steps: Stand with your feet parallel and about shoulder-width apart. Lift one knee toward your chest, then use your hands to pull it in closer. Alternate with the other side. If necessary, you can stand adjacent to a wall and use one hand for balance.
Another way our physical therapists might have you perform dynamic stretching exercises is by moving 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 is straight and stretched 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. Step forward into a lunge, ensuring your knee, hip, and ankle align. Lunge, then push off the back leg, step forward, and repeat the motion.
- Bodyweight Squats: Start standing up with your feet parallel and hip-width apart. Next, squat down, 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 Rose City Physical Therapy Physical Therapists
If you’ve been injured, have an underlying condition, or just haven’t been very active recently, it’s essential that you not dive right 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 seek assistance from a qualified healthcare provider. They’ll walk you through each exercise, offer any necessary adjustments or modifications, and ensure you don’t injure yourself.
Our physical therapists can help you develop a dynamic stretching program that suits your needs, goals, and ability level to ensure you’re getting maximum benefits. An athlete looking for a performance-boosting warmup routine has different requirements than someone with arthritis trying to manage pain and immobility.
Let’s Get Stretching!
If you want to experience the benefits of dynamic stretching and go about it safely, schedule an appointment with Rose City Physical Therapy today!