Dynamic warm-up or static stretching before your next gym session?

There is no doubt that static stretching has its place in a conditioning program considering its ability to increase joint range of motion and mobility. However its use preceeding exercise, and more specifically strength and power exercise, has been indicated to produce a significant acute decrement in strength and power production. The use of static stretching before exercise has over the years been replaced by dynamic activities which involve progressively moving the body throughout a full range of motion whilst increasing the heart rate, body temperature, and muscle elasticity.

Try these dynamic movements before your next session;

Body weight lunge

From a standing position, take a longer than normal step forward bending at the knee to the horizontal, driving upward from the heel and engaging the glutes to stand up. Swing leg through for next step.

Body weight squat

With a shoulder width stance bend at the knee and push the hips back as if to sit on a chair, finish with thighs parallel to the floor and then drive upward through the heels, extending the knees and hips.



Climbers

In a plank position from hands and toes, reach your right leg up toward your right hand as if climbing, keeping your supporting leg out straight. Bring your leg back to the start and alternate legs.

Inchworm

Start in a plank position, walk your feet up toward your hands from your tip toes trying to keep legs straight, when you reach the end of your hamstring range (or make it all the way to your feet!) begin to walk your hands out in the opposite direction until back in the plank position.