When preparing for a workout, warming up plays a key role in preventing injuries and getting your body ready for movement. One question often comes up: What type of stretching is best before a workout? While static stretching, where you hold a position for a certain time, has long been popular (remember P.E. class?), research shows that dynamic stretching can be more effective for warming up. Let’s look at what type of stretching works best before specific types of exercise.
Why Dynamic Stretching Before a Workout?
Dynamic stretching involves controlled movements that take muscles through their full range of motion. These stretches are more movement-oriented and target muscle activation, balance, and flexibility, all of which improve blood flow and heart rate before an exercise. This warm-up style primes your muscles without overstretching, reducing injury risks while enhancing performance.
Static Stretching vs. Dynamic Stretching
Static stretching, which involves holding a single position for around 20–30 seconds, works well after exercise, during cooldowns, or in flexibility-focused sessions like yoga. Before a workout, however, dynamic stretches help the body transition into active movement better than static stretches. By raising the heart rate and mimicking exercise motions, dynamic stretches effectively prepare the body for action.
So, what type of stretching is best before a workout like running or lifting weights? Dynamic stretching wins out for pre-exercise routines, while static stretching works best for cooling down.
Running Stretches
For runners, warming up with leg-focused dynamic stretches can make all the difference. Movements that focus on the hamstrings, calves, glutes, and hip flexors are particularly beneficial.
High Knees
High knees engage the hip flexors, glutes, and hamstrings, while raising the heart rate. March or jog in place, lifting each knee to hip height as you go. Aim for around 30 seconds to get a solid warm-up.
Leg Swings
Leg swings prepare the legs for the full range of motion they’ll experience while running. Stand with one hand on a wall or railing for support, then swing one leg forward and backward in a controlled motion. Repeat for about 10–15 swings on each leg.
Butt Kicks
Butt kicks warm up the quads and glutes, helping you transition smoothly into a run. Start with a slow jog, lifting your heels to your glutes with each stride. Perform this for about 30 seconds to elevate your heart rate.
Strength Training Stretches
Before lifting weights, it’s important to warm up the muscles you plan to engage, whether upper or lower body. Dynamic stretches tailored to the areas you’ll be targeting help increase muscle temperature and prepare you for lifting.
Arm Circles
If you’re targeting upper body strength, arm circles help warm up the shoulders, triceps, and biceps. Start with small circles, gradually increasing the size. Do this for about 30 seconds in each direction to engage the arms and shoulders.
Hip Openers
For lower body days, hip openers prepare the hip joints and glutes, helping prevent stiffness during squats or lunges. Stand with your feet together, then lift one knee and rotate it outward, making a circular motion with your hip. Complete 10–15 reps on each side.
Walking Lunges
Walking lunges target the quads, hamstrings, and glutes, making them ideal for both lower body strength and full-body workouts. Perform about 10 lunges on each leg to get your muscles warm and ready.
Swimming Stretches
Swimming demands flexibility and strength, especially in the shoulders, back, and core. Dynamic stretching prepares the body to handle repetitive strokes and water resistance.
Arm Crossovers
This stretch targets the shoulders and upper back. Stand with feet hip-width apart and swing your arms across your chest, alternating which arm goes on top. This movement warms up the shoulder joints, reducing the risk of strain.
Torso Twists
Swimming requires a lot of rotational movement, making torso twists perfect for warming up the core and lower back. Stand with feet hip-width apart and twist your torso from side to side, keeping your hips stationary. Do about 15–20 twists to prepare your core.
Shoulder Rolls
Roll your shoulders forward and backward in slow, controlled circles. This helps mobilize the shoulder joints and prevents stiffness during your swim. Perform for about 30 seconds in each direction.
High-Intensity Interval Training (HIIT) Stretches
HIIT workouts are fast-paced and intense, requiring a full-body warm-up to avoid injury. Full-body dynamic stretches can help you perform explosive movements without strain.
Jumping Jacks
Jumping jacks raise your heart rate and warm up the entire body. Try performing them for 30–60 seconds to activate your core, legs, and shoulders.
Dynamic Squats
Dynamic squats, or bodyweight squats, prepare the glutes, quads, and hamstrings. Move down into a squat position and return to standing without pausing. Do 15–20 reps to get the blood flowing.
Arm Swings and Leg Kicks
Combine arm swings and leg kicks for an effective warm-up that targets both the upper and lower body. These movements increase flexibility and coordination, perfect for preparing the whole body for a high-intensity session.
Start Your Workout Right with Dynamic Stretching
So, what type of stretching is best before a workout? Dynamic stretching is the type that is best before a workout. It can improve performance, reduce the risk of injury, and enhance range of motion.
Suffering from a workout-related injury? Ready to enhance your workout experience? At PEAK Sport & Spine, our skilled therapists can guide you in building the right warm-up routine for your needs. Schedule an appointment at one of our convenient locations today and get started with a personalized approach to injury prevention and performance improvement.
