Add these dynamic movements to your warm-up routine to prevent injuries, increase performance, and crush your workout.
Not sure where to start with active stretching?
Both target the hamstrings, but in totally different ways.
Jena Cumbo.
Along those lines, dynamic stretching can also help prevent injury.
So, consider the workout you have ahead of you, and choose your active stretches accordingly.
No equipment is necessary.
Take your time easing into each movement.
Or, choose a few of these active stretches that target the muscle group you’re about to engage.
Here, Goodtree demonstrates seven active stretching moves.
Add these to your routine for more effective workouts, fewer injuries, and abetter mind-body connection.
A.Sit in a low squat position, with feet wider than hip-width apart and hips hinged backward.
Aim to sit as low as possible without letting heels lift off the ground or rounding back.
Chest stays open and gaze straight ahead.
Extend arms and place fingertips on floor in between feet for stability.
Gaze at left hand during rotation.
C.Hold for a breath, then lower left hand down to ground.
Repeat on opposite side.
Right leg stays straight with right knee off the floor.
B.Exhale and rotate toward left while simultaneously raising left hand toward the ceiling with left arm fully extended.
Right hand remains on the ground for support and lower body doesn’t move.
C.Bring left hand down to the inside of left foot.
Step left foot back to return to high plank position.
D.Repeat on opposite side.
Allow right forearm to rest on the ground.
B.Engage core and glutes.
Keeping feet together, lift right hip off the ground to bring left hip and obliques toward the ceiling.
Simultaneously, lift left knee up as high as possible without rocking or shifting hips and/or pelvis.
C.Lower left knee to touch right knee while lowering right hip down to the floor.
Repeat for a set amount of time or reps, then switch sides.
When you transition to downward dog, you’ll get the added bonus of stretching your hamstrings and back.
B.Exhale and lift hips up and back, gently straightening legs to move into downward dog.
C.Inhale and shift forward into high plank position.
Body creates a long, straight line from head to back of knees.
Gaze toward the floor.
C.Drive through palms to spread shoulder blades apart and return to the starting position.
Right knee is on ground directly under right hip.
B.Walk left foot forward until left leg is extended.
Exhale and lean forward toward left leg, keeping back flat and avoiding any rounding of spine.
C.Hold for a few breaths, then switch legs and repeat on opposite side.
It’s ideal for a dynamic warm-up before a cardio workout.
A.Start in a standing position with feet hip-width apart.
Hinge forward at hips, bend knees, and touch both hands to the ground.
D.Once hands are back in between feet, return to a fully standing position.
