Have you ever been to physical therapy, attended a Rejuv Fitness B.A.S.E.camp, or even a sporting event with the family? If you have, most often you will notice a stretching routine that is performed prior to beginning the main activity. This routine is frequently referred to as a dynamic warm-up for the participants. A dynamic warm up can be easily defined as a series of movement drills performed in a progressive and deliberate sequence from low to moderate intensity. This measured build-up in intensity enables the circulatory system to move blood to the working muscles for a steadily paced warm-up of the soft tissues.
Thus, according to Therapeutic Associates and their studies, it states that dynamic movements are the best way to prepare your body for dynamic workouts. While the best time to work on a static flexibility routine is at the end of your workout and not in the beginning. The specific advantages of a dynamic warm-up routine are as follows:
- Increases ability to perform everyday tasks at work, home, and play.
- Enhances muscle elasticity and lubricates joints.
- Provides a mental break from the work routine, resulting in reduced stress.
- Decreases risk of musculoskeletal disorders/cumulative trauma disorders.
- Less joint wear and tear, and reduced osteoarthritis joint stiffness and pain.
- Improves reaction time, balance, and better posture.
- Reduces muscle fatigue and soreness.
- Decreases risk of joint stiffness and/or lower back, neck, shoulders, knees, hips, elbows, wrists, and hand pain.
- More energy resulting from increased blood supply and nutrients to muscles, tendons, and joints.
In the end, performing dynamic stretches daily can provide a competitive edge in our lifestyles because it has the power to prevent injuries, save money, and make work even more enjoyable both physically and mentally. This idea aligns with Rejuv Medical’s values in treating all our patients as a whole, with a non-surgical approach. We can make lifestyle changes to ultimately regenerate our bodies to improve our quality of life.
Examples Of Dynamic Movements
1. Heel walk with arm circles: Lift your toes towards the ceiling (without the use of your hands) and walk approximately 30 yards and back. You could do arm circles at the same time during your walk to warm up the shoulders. Lift both arms out to your sides at shoulder height. Keep elbows straight if possible and swing arms in a circular motion with ranging from small to larger diameter circles and alternating directions from clockwise to counterclockwise.
2. Toe walk with thoracic rotation: Lift your heels off the ground and walk approximately 30 yards and back while staying on your toes. You can also perform a light thoracic spine stretch by lifting both arms out to your sides at shoulder height. Now take turns alternating and reaching one arm across the front of your chest until you feel a stretch through the shoulders and mid-back.
3. Quad pull: While walking, now bend one knee so your heel reaching towards your backside and grab your foot with the same side hand. During that time, the opposite foot should be planted on the floor and the hand that is free should reach towards the sky. Hold this position for approximately 3-5 seconds and then repeat on the other side as you walk 30 yards and back.
4. Tin soldier: Begin by walking and kicking one foot straight in front of you as high as you can while reaching with your opposite hand towards the sky. Perform this while walking 30 yards and back. Make sure to perform on both sides of your body.
5. Front march: Lift one knee towards your chest and hold that position with the use of your arms for 3-5 seconds. Alternate from side to side as you walk 30 yards and back.