What Is Dynamic Stretching? Benefits, Examples, & When to Use It

Dynamic stretching is a critical component of every workout, helping the body prepare for exercise and perform the moves ahead while lowering the risk of injury.

But what is dynamic stretching, exactly? Why is it so important, and how is it different from static stretching? Find answers ahead.

What is dynamic stretching?

Dynamic stretching is a type of exercise that involves moving the limbs, muscles, and joints to target either major muscle groups or those that’ll be used in the workout ahead. People often do dynamic stretches as part of their warm-up by mimicking some of the moves they’re going to do in the workout but with less intensity.

What’s the difference between static and dynamic stretches?

Dynamic stretches are movement-based—your arms, legs, entire body, or specific muscles are continuously in motion. Static stretches involve holding a stretch or pose for anywhere from 10 seconds to a minute to lengthen a muscle and improve flexibility.

Dynamic stretching is typically done before a workout as a warm-up, and static stretching is often part of a cool-down.

How long should you stretch? Our blog has answers.

How dynamic stretching prepares the body for movement

Dynamic stretching is used as a warm-up for more intense physical activity because it literally helps warm up the body, getting your blood pumping and your heart rate up. Moving joints through a full range of motion can also promote flexibility and reduce muscle stiffness, helping you do the moves in the upcoming workout.

On the other hand, doing moderate- or high-intensity exercise without first warming up could put you at a higher risk of injury. Dynamic stretching helps minimize this risk.

Benefits of dynamic stretching

There are many benefits of dynamic stretching. Engaging your muscles and moving your joints in smooth, repetitive movements can:

Improve mobility and flexibility – Warming up with dynamic stretches can help you better perform the moves in your upcoming workout—whether it’s allowing you to sit deeper into a squat or have proper form when lifting weights.
Increase circulation – This type of warm-up also gets your blood pumping through your body, which means more oxygen makes its way to your muscles when they need it most.
Enhance athletic performance – Doing low-impact, repetitive movements before more intense exercise has been shown to elevate athletic performance. For instance, you might be able to jump higher or get your chest lower to the floor in a push-up.
Reduce the risk of injury – As mentioned, starting with dynamic stretches could lower the chances of injury during your upcoming workout by boosting agility, flexibility, and range of motion while delivering oxygen to muscles. For example, you wouldn’t want to break out into a sprint without warming up first.

Examples of dynamic stretching

There are virtually endless dynamic stretches you can do to warm up before working out. Common examples include:

Arm swings or arm circles
Legs swings
Front kicks
Walk-outs (also known as inchworms)
Shoulder rolls
Calf raises
Torso twists
Hip circles

Certain yoga poses can also work as dynamic stretches—think cat-cow or a warrior pose sequence—as long as your body stays in motion, flowing through the moves.

Dynamic stretching mistakes and misconceptions

The biggest mistake people make with dynamic stretching is skipping it before a workout. To ensure proper form, prevent injury, and get the most out of exercise, warming up with active motions is best.

Beyond that, try to choose dynamic stretches that mimic the moves you’ll do in the actual workout. This will help prepare the specific muscles that’ll be used and give you a little more power when the time comes.

It’s easy to mix up dynamic stretching with static stretching or do them out of order. Static stretches are best following a workout, as they stretch the muscles just used to help alleviate tightness and relax the body.

Some folks also confuse dynamic stretching with ballistic stretching. Ballistic stretching includes rapid, repetitive movements, like bouncing or jumping. These moves are OK to do during interval workouts but aren’t recommended for warm-ups, as they can increase injury risk.

How long should a workout warm-up be?

Depending on the length and intensity of the workout ahead, you can warm up with dynamic stretches for two or three minutes or even up to 10 minutes. Like all forms of exercise, dynamic stretching can be tailored to your unique goals and fitness level.

Dynamic stretching: a crucial component exercise

Dynamic stretching isn’t just for athletes. Anyone can benefit from this type of warm-up—from beginners and older adults to gym-goers and those getting back into working out after a break. In fact, it’s not just beneficial but arguably essential if you want to minimize the chance of injury and get the most out of your workouts.

If you need help with stretching or just want to relax while a trained expert takes the wheel, consider assisted stretching or stretch massage. In the NYC area? Book a session at your nearest Stretch*d location.