21 Dynamic Stretching Warm Up Exercises Fix
A 2008 study of roughly 2,000 soccer players in The BMJ found that a structured warm-up program that included running, jumping, dynamic stretching, and targeted exercises for strength, balance, core stability, and hip and knee durability decreased the overall risk of injury by 35 percent, and cut severe injuries by almost half.
21 Dynamic Stretching Warm Up Exercises
Scientists at Northwestern University had similar results in their 2011 study of 1,500 athletes. They found that 20 minutes of strength, balance, plyometric, and other dynamic stretching exercises before practice yielded a 65 percent reduction in gradual-onset injuries, a 56 percent reduction in acute non-contact injuries, and a 66 percent reduction in noncontact ankle sprains. More recently, a 2014 review of studies published in Orthopaedic Nursing found that tailoring a warm-up to a specific sport led to the fewest injuries and best outcomes.
Although a sport-specific warm-up is always preferable, the following dynamic stretching circuit encompassing a broad range of movements can help prepare your body for just about any athletic endeavor. Perform each move for one minute prior to working out or competing.
Dynamic stretching is a type of stretching that involves movement rather than holding the stretch in place. Here are some of the benefits of dynamic stretching, how it differs from static stretching, and an example warm-up routine.
For example, a small 2011 study found that participants who performed dynamic stretches could jump higher than those who did static or no stretching beforehand. This study suggests that dynamic stretches could be especially helpful for athletes who use explosive power from the lower body, such as sprinters.
Dynamic stretching is stretching that encourages you to use your full range of motion, which can help you warm up before exercise and improve overall flexibility. You also tend to lose flexibility as you age, Bushman says. Dynamic stretching can help combat this.