21 Dynamic Stretching Warm Up Exercises
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- Опубліковано 27 вер 2024
- 21 Dynamic Stretching Warm Up Exercises
There is a lot of debate about whether or not you should stretch before your workout. And while I don't recommend static stretches, dynamic stretches are a great way to warm up and get your body ready for an intense workout. Dynamic stretches loosen everything up, improve your mobility and get your blood pumping. Make sure to use stretches that focus on the muscles you plan to work!
21 Dynamic Stretching Warm Up Exercises
1.Downward Dog to Runner’s Lunge (1:07)
2.Inchworm (1:21)
3.Dynamic Squat Stretch (1:36)
4.Crescent to Hamstring Stretch (1:48)
5.Half Kneeling Hip to Hamstring Stretch (1:56)
6.World’s Greatest Stretch (2:05)
7.Half Kneeling Thoracic Rotation (2:18)
8.Kneeling Thoracic Rotations (2:29)
9.Wringing out the Towel (2:39)
10.Child’s Pose with Reaches (2:53)
11.Side to Side Lunge with Reach (3:01)
12.Standing Calf and Hamstring Stretch (3:12)
13.Pigeon Pose with Circles (3:25)
14.Hamstring and Thoracic Rotation (3:35)
15.Squat Push Up (3:44)
16.Hurdles (3:54)
17.Kneeling Lat and Thoracic Extension Stretch (4:04)
18.Side to Side Lunge with Step (4:16)
19.IT Band Stretch (4:26)
20.Walking Quad Stretch (4:36)
21.Suspension Trainer Chest Stretch (4:50)
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Only people who got sent this by their gym teacher can like
I liked it anyways cause it’s funny
Same I got it from my gym teacher
And I don’t like my gym teacher
@@justinmojica2993 mine is chill af
Mars_bars every time I see a video that comment of see this because the teacher send you
Dynamic Stretching: involves using movement, most often sport specific movements to warm the body up and make it more elastic before an activity. Dynamic stretching is active stretching with movement. An example of dynamic stretching would be a sprinter performing high knee-ups with exaggerated arm movements while running to warm-up before a race. Besides opening up your range of motion from these movements you are also making a proprioceptive connection by patterning these movements. When you are moving, your muscles are always communicating with your central nervous system and sending messages to your brain. Dynamic warm-ups or stretches create better communication throughout your whole body. You’re actually warming up the wiring in your body. I think sport specific dynamic movement is a great idea before any activity. I don’t see any down side as long as you don’t force the range of motion or use too much momentum when stretching.
Thanks for briliant advice
Thank you for your wonderful points of view.I very much needed that for the module😂😂✌👍
@@Crisabel1408 Thanks 👍
Doing this cause of online school LMAO
Same
Same
Cali?
@@rylink8 yep
Same sadly
Absolutely brilliant stuff. I recently wrote an article on health-by-way-of-fitness for those 40+ where I posit that the most important element of fitness as we age is mobility. (This has been proven to me by way of witnessing up-close-and-personal my parents aging, as well as friends, neighbours and acquaintances.) While there's no question that resistance training and cardio are vital components of a solid fitness regimen, mobility is the make-it-or-break-it pillar...especially in our sitting culture. So well done, you, for this great assortment of mobility-improving moves.
Thanks! And you're so right. It is important to improve our mobility but that means more than stretching. It also means building stability and strength through a full range of motion so that we retain the mobility we worked so hard for!
1:20 Inchworm
1:35 Dynamic squat stretch
2:17 Half kneeling thoracic rotation
2:27 Kneeling thoracic rotation
2:41 wringing out the towel
3:03 side to side lunge to reach
3:35 hamstring and thoracic rotation
3:42 squat push up
4:35 quad stretch
Bless ya
1:20 - Inchworm
1:36 - Dynamic Squat Stretch
2:19 - Half Kneeling Thoracic Stretch
2:30 - Kneeling Thoracic Rotations
2:41 - Wringing Out the Towel
2:53 - Child's Pose with Reaches
3:00 - Side to Side Lunge with Reach
3:15 - Standing Calf and Hamstring Stretch
3:23 - Pigeon Pose with Circles
3:33 - Hamstring and Thoracic Rotation
3:42 - Squat Push Up
3:54 - Hurdles
4:06 - Kneeling Lat and Thoracic Extension
4:15 - Side to Side Lunge with Step
4:35 - Walking Quad Stretch
Thanks!
A god..
What stretch’s should you do for what exercise
Thank you🙏
1:47 Crescent to Hamstring stretch is missing 👤
I'm here for my modules
Anyway thank for showing me the exercises it's really help for my school activities
DANG! I need a warm-up for these warm-ups!
I just came from the anime "How heavy are the dumbbells you lift" lmao!!
@@adrianreyes4023 ma boii!!
Ah yes a fellow weeb
@@Wafi-ig4jk I see your a man of culture as well
@@lowlifedegenarate2764 fr tho that anime really inspired me to workout for 5 months and then I took a break, today I got that anime on my recommendation and I was like "ah shit here we go again".
Great stretches, can't say I can do all of them. One thing can you group the stretches as to witch exercises they help?
what is this background music cause its fire in the intro
all the gym kids shall assemble on this one video
Thank you so much ❤❤❤❤❤❤❤😊😊😊😊😊
Very nice . Thank you
Thank you Cori for this excellent video on dynamic stretches, love it !!
This warming up is a whole workout in itself
I was just thinking that too 💪🏼😂
You are awesome....
came from dr berg stretching after workout video and I already do some of these dynamic stretchings without knowing it is so I'm glad I can learn more to enhance more stretch routine
Very helpful video
fantastic set of stretching exercises !
Thanks for the excellent video. Really appreciate the list of exercises below the video, and the time stamps
1:07 ①Downward dog to runner's lunge
1:20 ②Inchworm
1:35 ③Dynamic squat stretch
1:46 ④Crescent to hamstring stretch
1:54 ⑤Half kneeling hamstring stretch
2:05 ⑥World's greatest stretch
2:17 ⑦Half kneeling thoracic rotation
2:27 ⑧Kneeling thoracic rotation
2:39 ⑨Wringing out the towel
2:50 ⑩Child's pose with reaches
3:00 ①①Side to side lunge to reach
3:10 ①②Standing calf and hamstring stretch
3:23 ①③Pigeon pose with circles
3:32 ①④Hamstring and thoracic rotation
3:42 ①⑤Squat push up
3:53 ①⑥Hurdles
4:06 ①⑦Kneeling lat and thoracic extension
4:15 ①⑧Side to side lunge with step
4:24 ①⑨It band stretch
4:36 ②◯Walking quad stretch
It really helps me to warm up before exercise. Now I do dynamic stretching first in my life and it works very well. Thank you
Awesome! Yes it definitely can help you get better results from your workouts and prevent injury!
I been training competing and teaching for 20 years. This is some best content i especially love you professional and not almost naked. For some reason men take there shirts off to demonstrate a stretch lol. Thank you
hahahaha well thank you!
Good stuff!
Can/should I do abs and obliques type workouts to these dynamic stretches in this video, or would I have to do different stretches? Please and thank you 🤗💕
meanwhile im just sitting here watching the stretches and im gonna do my own stretches afterwards because gym teachers make us do these
These look great! I need to start those warm ups so I stop getting injured
.
YES! And some foam rolling and activation :-)
A Goddess amongst mortals
Great stretches. I'm very inflexible but these exercises look like they would work great for me. I know to only go to my comfort level so some of these may take time to really get into a certain position.
Yes definitely progress slowly and don't push it too much. Also, I would recommend foam rolling to aid in developing mobility!
Nice music :-)
Brilliant video, thank you for posting
i'm a coach Karate Martial Art from indonesian, now i use dynamic stretches before my students workout. and these is my reference. good job and share again awesome stretches..!!
Wringing out the Towel (2:39)
Downward Dog to Runner’s Lunge (1:07)
Inchworm (1:21)
Half Kneeling Thoracic Rotation (2:18)
Kneeling Thoracic Rotations (2:29)
Crescent to Hamstring Stretch (1:48)
Standing Calf and Hamstring Stretch (3:12)
Hamstring and Thoracic Rotation (3:35)
Squat Push Up (3:44)
IT Band Stretch (4:26)
Great tips as usual
Thanks!
Hello, how many reps of each exercise should I do?
In this chilly weather these stretching making me sweat...Wow... this is awful, great... its the precise I'm looking for...many many many thnx
That's the goal! Get you working before your workout!
This is awesome, thank you so much for sharing! As a coach for cheerleaders, these dynamic stretches work great for helping them to warm up the hip flexors and open up their hips! In a sport that is so old yet so little attention is brought to the athleticism of it, it'll be great to introduce these stretches to my athletes and see the results! I actually tried them out at a clinic I just worked and they loved them! Thanks again! ;D
Oh awesome! Yes it is a very demanding sport! One that should also include lots of glute activation to make sure they don't get injured as I'm sure a few suffer from hypermobility!
May I know how many repetitions to do for each exercise? Thank's
VERY GOOD . THANKS ALOT FOR MAKING THIS VIDEO. GOOD DETAILS
Thanks!
have to do this shit for school, smh
same 😫
some of these are really fun. Definitely prefer this to yoga
hehe gets the blood pumping and definitely is a great warm up!
Used this to warm up for football (soccer to you in the US). Worked really well. Thanks so much. Bob
Awesome Bob! Glad to hear it!!
Thanks dear sister 😘
Thanks!
Great topic
Straight from Dr. Berg recommendation!
I do martial arts, and decided I want to focus on dynamic stretching, over static, which is standard. And these look interesting. Which helps if they are fun to do.
Cool song from Johnny outlaw and the blowfish. 💩
So good
Glad it helps!
Good movements but there needs to be a signal every time it changes to be able to easily do them and follow
Awsome!!
GREAT EXERCISES!!!! At 57, this is exactly what i need....THANKS
Glad you like it! At any age you need these :-)
This warm up is more intense than my workout 😂😂
I wouldn't recommend all 21 as a warm up, but picking even just 3-4 based on what you're training that day or your mobility restrictions. This is meant more as that "library" of options.
I love your channel mam.
Thanks!
Sooo what should the people that can't touch their knees (let alone their toes) do?
1:07 - Downdog to Lunge 1:25 - Inchworm 1:37 Dynamic Squat Stretch 1:47 Hamstring Stretch 1:56 Half Kneeling Hamstring Stretch 2:06 World's Greatest Stretch 2:17 Half Kneeling T-Spine Rot 2:28 Kneeling T-Spine Rotations 2:42 Wringing the Towel 2:51 Child's Pose with Reaches 2:59 Side to Side Lunge with Reach 3:12 Standing Calf and Ham Stretch 3:21 Pigeon Pose with Circles 3:34 Hamstring and T-Spine Rotation 3:44 Squat to Push UP 3:56 Hurdles 4:05 Kneeling T-Spine Ext 4:15 Side to Side Lunge with Step 4:26 IT BAND 4:39 Quadriceps Stretch Walking
Loved the ending!
Really like the kneeling thoracic stretch
Me too. Hips and thoracic spine for me are big ones. Also ankle mobility ones..LOVE!
you are THE BEST! .............I LOVE YOU
Lower body stretching I'm like...dang wish my knees would move like that! Though I am strength training glutes & ankles in order for my knees to function at 100%. Thanks for a couple of new moves!!!
This is a great vid n it helped a lot... bonus like fr the puppy
Is this good before Football match
This is very nice, thank u😊
What is dynamic move ment of face
best channel so far
Thanks!
Excelent! The dog is amazing. Thank you.
Thank you and Coconut says thanks too!
great
Wow....this is good...nice variation
Thanks!
Thank you
My pleasure!
What stretches are good for sidekick and frontkick?
Merci bcp
Giving this a thumbs up for great info plus the puppy at the end.
Thanks!
oh my jeez UA-cam with these double 15 second unstoppable ads
I love your dynamic stretches. do you have a follow along version?
Can you suggest sets/reps or time for each stretch
I would recommend 5-8 reps using the ones that will target the muscles you plan to work. And picking even just 5 is more than enough.
Superb channel, awesome a hidden gem indeed
Thanks!
I Love it!! Amei!!
this was just watching this for online school
Lots of yoga movements
Yoga moves are great! Just adding some extra movement to make them perfect for a warm up before your lift or run!
The child pose with side stretches is great for older people to help keep their lung capacity
Great fitness and energy level.... too fast and aggressive rather violent. ...but still loved it....
Nah it's not violent just warming up and not too fast. You don't want to do static holds before your workout.
Lindo o cãozinho
You really have a large variety of exercises in your videos that definitely give food for thought. I am sure that for those people interested, they will definitely large some new information.
Thanks!
Thanks for the examples and written list...very helpful and easy to reference when I'm in the gym. Cheers!
YAY! Awesome! Glad you find it helpful!
Wonderful, congratulations
Thanks
I loved this thank you for sharing!
Glad you liked it!
more stretches to do before my morning jog and late evening workout . thanks
Glad they help!
This was a great stretch love how dynamic and different it is.
Thank you! They are perfect to use before your workout!
How many reps of each of these exercise/stretches should we do?
I would only pick a few based on your needs for your workout. I usually recommend about 5-10 reps total or 4-6 per side through up to 5. You may want to check out this series I would use prior to a workout - redefiningstrength.com/the-hip-mobility-rstoration-workout/
how many raps to do each move and done before or after workout?
I would pick the moves you need and do 5-10 reps of 3-6 stretches before your workout.
Thanks for sharing.
I'm 60, studying Taekwondo once again, after a multi decade absence. I find that many stretching routines are variations of yours. Basically that we're working the same areas of the body, but getting there with varying approaches. Some very similar, some not so much.
I believe that I should continue with what my stretching routine as I'm going to end up with a very similar end result. Am I misguided in my thought process?
Again thanks.
Hi Sam. I'm not sure exactly what you're asking, but if your doing dynamic stretches focused on restoring full range of motion to your joints, you're on the right track :-) Best of luck!
Thanks for getting back to me. Especially so quick. First off you're the only person (trainer) that I've contacted on youtube, so please take that as a compliment.
There are so many varying trains of thought on all of the muscle groups and how to get them to be more limber. Some have put forth that it's all about stretching your muscles to get the Brain to accept more pain in the beginning. The rational is that in the end your Brain will have been retrained and the pain is no longer an issue. Seems odd to me.
Then there's the million vidoes on how to be able to do the splits in a very short period of time. The only splits stretching routine I practice is Superfoot Bill Wallace's method. His Martial Arts kicks are legendary. He's as limber as anyone I've ever come across.
Some trainers believe that one can become very limber at my age. So far it seems like a very slow process, even though I take 7 classes a week and I fully stretch at home prior to each class. That's probably way more stretching then most people do.
But my progress seems slow, perhaps I'm inpatient. It could be because I've done lots of very long distances walks and hikes in my life, which I believe runs counter to being limber as I'm building muscle groups. I have extremely strong legs. When I was in my 20's I did a leg press of 550lbs. I was only 160lbs. The people around me were shocked. I was too. My abs are also very strong.
Sorry my question was so vague. Some pan stretching routines at Martial Arts schools (Dojang in my case) so I wanted to get your opinion. Do you feel that perhaps I would get more from using your method? Or do I have a long road ahead of me due to my very strong muscle groups in my lower body? Time and effort are not the issue. I just want to make progress.
You're kind to share your time with me.
So I think dynamic stretching is part of the puzzle for mobility. I think you need soft tissue work with foam rolling AND activation. Often we can't "stretch" further because there is an imbalance somewhere preventing further mobility. For instance, your hamstrings "feeling" tight could actually be your hips being tight and your core being weak. Muscles respond to instability. So if you feel your progress is slow, you may want to also address whether your core is as stable as it needs to be or if your core or glutes aren't firing currently. And then I don't personally believe in that much static stretching so I'm not sure if you are doing that.
Also, when we workout and do strength training, if we don't strengthen through a full range, we only tighten everything back up. So if you are lifting weights at all, definitely consider including exercises that will keep the range of motion you are working so hard for with stretching.
But honestly if you are spending that much time stretching, you may want to see what is causing everything to tighten back up instead of simply stretching over and over again.
And I"m not sure what you mean by my method? Are you saying static vs. dynamic stretching? Sorry for the confusion!
Thanks! You're very kind with sharing your time and expertise.
You made a good point that got me thinking. At certain times in my life I was very much into pull ups. My lats were quite noticeable. My forearms as well.
When I first started having back pain I (no longer have back pain due to Taekwondo) I had an X-Ray and my Doctor told me that I had built up some muscle groups in my back and not others. So I believe you nailed it.
So I guess it will take that much more work and time to balance my core. I don't do pull ups/push ups anymore so hopefully in time those muscle groups will start to align with the muscle groups that I'm working on in Taekwondo. At least I hope so.
Take care
Hi Sam. I am 58, and like you, used to do Tae Kwon do when I was younger. I was never a flexible person, so that was my biggest challenge. Also like you, at 55 I got back into martial arts, Tai Chi. I was wondering if I would see any improvement, trying to get flexible at my age. But I am definitely making progress, but it has been slow. I attend classes 5 days a week. Some tips for you. Stretch out a bit in the mornings also. That is the tightest time of the day. Also, stretch at the end of your workouts, not just the beginning. And finally, do a little stretching before you go to bed. I have a thought process. I tell myself 5 minutes stretching is better than none. 10 minutes is better than 5, and so on. Of all these suggestions, stretching in the morning is the most important. Even if it is for just 5 minutes. Try it, you will see a difference.
this is really helpful :)
Awesome! Glad it helps!
I'm impressed how many exercises in general you know.
Thanks! Love providing some variations so you can get moves to help you reach your specific goals!
I started my inner thigh workout a couple of days ago to slim them down. Didn't realize I had to do stretching first to avoid gaining muscles till someone pointed it out. Thanks for this video!
Glad you liked the video!
Yeah, that's not how that works. Stretching stops you from hurting yourself. Spot reduction is not a thing. Do some googling and find real sources.
Amazing
:-)
brilliant
Thank you Rick!
Cool thanks!
:-)
Great Cori! I used dynamic stretch for skating warm up for years with an off ice class. This is motivating me to get back to doing it. Love these stretches!
Aw yay! It's such a great way to get everything mobilized and ready to work BEFORE you do any training so that you don't waste any time and the correct muscles are ready to work efficiently!
I'm currently rehabilitating my back (thoracic spine pain). Do you have any specific stretches I should try out? I will of course, do the ones shown in this video. Thanks in advance.
Here is a helpful article redefiningstrength.com/thoracic-extension-exercises-thoracic-bridge/
Hey. I just tried most of those out and they were most helpful. My thoracic spine felt great and didn't bother me one bit. Cheers, Cori.
Sorry I missed this! That is awesome!
POV : You searching for a De Berge comment and found one 😄❤️