Examples of dynamic stretches
1) Butt kicks. As you run, kick your buttocks with your heels. This dynamic stretch stretches the quadriceps muscle.
2) Leg swings. Balance on one leg and keep your back straight at all times. Then, swing your other leg to a suitable height before swinging it back to behind you buttocks. Ensure that you do not swing too quickly and too high, as it may result in injury.
3) Side leg swings. Balance on one leg and keep your back straight at all times. Then swing your other leg from side to side. Ensure that you do not swing too quickly and too high, as it may result in injury.
4) Knee lifts. Walk in a straight line, and as you walk, raise the knee as high as possible. Repeat for the other leg.
5) Hip rotations. Put your hands on your hips and rotate the hips in a circular motion in both anti clockwise and clockwise direction.
6) Squats. Throughout the exercise, keep your back as straight as possible. Ensure that your toes and knees point forward. Then, slowly bend you knee and lower your body to as low as possible before recovering.
7) Lunges. Stand up straight. Then, jump slightly, but when landing, land with the right leg (the whole feet should be in contact with the ground) bent 90 degrees and extended forward and left leg (the ball of the feet should be in contact with the ground) also bent 90 degrees but extended backwards. Then, jump up again, landing with the left leg extended forward and the left leg backwards.
8) Ankle bounce. Stand tip toe as high as possible on one feet or two foot. Then, lower the heel without touching the ground and immediately tip toe again. This action is called bouncing.
9) Shoulder rotation. Stand up straight. Touch the shoulder with your fingers. Keeping this position, move the elbow in a circular motion anti clockwise and clockwise. You can also choose to extend your arms straight and rotate it in a circular motion.
1) Butt kicks. As you run, kick your buttocks with your heels. This dynamic stretch stretches the quadriceps muscle.
2) Leg swings. Balance on one leg and keep your back straight at all times. Then, swing your other leg to a suitable height before swinging it back to behind you buttocks. Ensure that you do not swing too quickly and too high, as it may result in injury.
3) Side leg swings. Balance on one leg and keep your back straight at all times. Then swing your other leg from side to side. Ensure that you do not swing too quickly and too high, as it may result in injury.
4) Knee lifts. Walk in a straight line, and as you walk, raise the knee as high as possible. Repeat for the other leg.
5) Hip rotations. Put your hands on your hips and rotate the hips in a circular motion in both anti clockwise and clockwise direction.
6) Squats. Throughout the exercise, keep your back as straight as possible. Ensure that your toes and knees point forward. Then, slowly bend you knee and lower your body to as low as possible before recovering.
7) Lunges. Stand up straight. Then, jump slightly, but when landing, land with the right leg (the whole feet should be in contact with the ground) bent 90 degrees and extended forward and left leg (the ball of the feet should be in contact with the ground) also bent 90 degrees but extended backwards. Then, jump up again, landing with the left leg extended forward and the left leg backwards.
8) Ankle bounce. Stand tip toe as high as possible on one feet or two foot. Then, lower the heel without touching the ground and immediately tip toe again. This action is called bouncing.
9) Shoulder rotation. Stand up straight. Touch the shoulder with your fingers. Keeping this position, move the elbow in a circular motion anti clockwise and clockwise. You can also choose to extend your arms straight and rotate it in a circular motion.