Dynamic Stretching

   Dynamic Stretching Overview

Dynamic stretching or mobility drills is a type of stretching that involves moving parts of your body and gradually increasing reach, speed of movement, or both. Dynamic stretching uses controlled movements to improve flexibility, range of motion, and blood flow to muscles. It's commonly used as part of warm-up routines before exercise or sports activities. Another way to look at dynamic stretching is moving a joint through range of motion (ROM). If you can remember a previous post about static stretching versus Ballistic Stretching. Dynamic stretching uses the essences of both styles into a single movement. It takes the slow, controlled movements of static stretching and the mobility associated with ballistic stretching (only without the bouncing). Due to the movements the muscle spindles due engage thus being less effective as a stretch, however because of the sports related movements and slow, increase in intensity it may be the preferred method of warming up. 

    How to perform Dynamic Stretching

First, take a needs analysis of the sport participating in or the relevant training of the day and incorporate those movements into the warmup period. Consider these movements as not only warm up periods but extra practice of the movements. Getting 10,000 hours' worth of movement pays off later down the road during competition as less thinking will be involved with the movement. Dynamic Stretching can either be repetition based or distance based. For example, walking lunges can be stationary for reps or covering a known distance. Movements start slowing then build with intensity as the period progresses. An example could be knee lifts, walking lunges then skips then sprints. Inchworms, Spiderman crawls and straight leg marches are other examples of dynamic stretching.