Dynamic stretching

Dynamic stretching is good for waking up muscles, to get them ready to work hard. This involves moving your limbs through the full range of motion that they will be used in during activity.

On this page

  1. Effective dynamic stretching
  2. Leg swings forward and back
  3. Leg swings side to side
  4. Hurdle step overs
  5. Lower leg calf raises
  6. Upper body trunk rotation
  7. Bent over upper body rotation
  8. Arm circles
  9. Lunges / lunge walks

Effective dynamic stretching

  • Always do 5-10 minutes of aerobic exercise before starting dynamic stretching.
  • Maintain tension in the lower abdominals to protect your lower back and to control movement of your trunk.
  • Keep your knees in line with your toes to protect your knees.
  • Do not force the movement or lose control of the movement.
  • Gradually increase the range of the movement over a series of repetitions as you loosen up.
  • Repeat the movements up to 12 times. You may need to do more or less than this number depending on how tight your muscles feel.
  • Spend about five minutes in total on your dynamic stretches during warm-up.

Note:
If you have been given static stretches by your trainer or physiotherapist for tight muscles, do the stretches after your aerobic exercise. Static stretches relax muscles, therefore only stretch the muscles that are tight. Make sure that you stay warm when doing static stretches. Repeat the stretches after training and games.

If you require specific dynamic stretches for your sport, see Smart tips (external link).

Leg swings forward and back

Buttocks, front and back of thigh

  1. Hold on to a solid object and balance on one leg.
  2. Swing the other leg forwards to a comfortable height, ensuring that your trunk and lower back stay rigid and do not bend.
  3. Swing the leg backwards, ensuring that there is little movement in your back.
  4. Change legs and repeat.

Notes:

  • Keep your hips facing forward.
  • Keep the knee of your swinging leg straight when swinging forward.
  • Keep the knee of your swinging leg slightly bent when swinging back.
  • Swing to a height that suits your flexibility. Forcing the leg high by swinging too hard may result in injury.

Leg swings side to side

Back and inner thigh

  1. Hold on to a solid object and balance on one leg.
  2. Turn your foot (on the leg you are balancing on) outwards.
  3. Swing the other leg away from your body, turning the foot so your toes point at the sky.
  4. Swing the leg back across your body, pointing the toes in the direction your leg is moving.
  5. Change legs and repeat.

Note:
Keep checking that you are minimising trunk movement.

Hurdle step overs

Buttocks and inner thigh

  1. Hold on to a solid object and stand with one leg behind the other.
  2. Lift the knee (of the back leg) high to the front.
  3. Rotate the leg outwards.
  4. Returning to the start position.
  5. Change legs and repeat.

Note:
Keep checking that you are minimising trunk movement.

Lower leg calf raises

Calf muscles

  1. Position your body as if you were on the starting blocks of a sprinting race, feet side by side.
  2. Support your weight on your hands and feet.
  3. Start stretching your calves by pushing one heel towards the ground then onto the ball of the foot and then back again.
  4. Alternate between legs.

Upper body trunk rotation

Trunk muscles and chest

  1. Position your feet shoulder or hip-distance apart.
  2. Stand with your back straight and knees slightly bent.
  3. Swing your arms across your body at waist height. (You should feel this mostly in your lower back.)
  4. Move your arms higher to around shoulder height and swing them across your body. (You should feel a stretch through the middle of your back.)
  5. Raise your arms above your head and swing them. (You should feel the stretch higher in your back.)

Note:
If you find a tight area, do extra repetitions to loosen it up without forcing the movement.

Bent over upper body rotation

Trunk muscles, chest, inner and back thigh

  1. Position your feet apart, twice the distance of your shoulder or hip-width.
  2. Bend at the hips, ensuring that your spine stays long and your back doesn’t round out.
  3. Bend your knees a little.
  4. Extend both arms out to your side, at shoulder height.
  5. Rotate your trunk and arms to reach towards the opposite toe while bending that leg.
  6. Alternate sides.

Note:
Reach as low as your flexibility comfortably allows - aim for tension, not pain. It is not necessary to touch your toes if you can’t reach that low.

Arm circles

Muscles around the shoulder

  1. Stand with your back straight and knees slightly bent.
  2. Swing both your arms around in circles while keeping your back still.
  3. Change direction and repeat.

Note:
If you find tightness in an area, spend more time in the area to loosen it up.

Lunges / lunge walks

Side trunk, back, hip and leg muscles

  1. Stand with your trunk upright at all times.
  2. Take a large step forward and drop your body down between your legs.
    Note:
    The front knee should be pointing in the same direction as the toes and shouldn’t be too far forward over the toes.
  3. Check the front and back knees are at right angles at the bottom of the step.
  4. Alternate between legs.

Progression

Reach the arm on the side of the leg that is back, up and over to the other side. You should feel this stretch down the sides of your trunk. For an extra challenge, try doing the walk forwards and backwards.

Last updated: 20 April 2009