4 Dynamic Stretches For An Effective Warmup

Stretching is one of the most underrated things you can do for your health. It’s kinda like the broccoli on your plate…everybody knows its good for them, but for some reason we all want to skip it. I can’t tell you how many times I see people hop on the treadmill without so much as a toe-touch. I cringe and wish them luck in my head. But seriously how friggin’ good does it feel to take a deep breath, stretch your arms above your head and just feel your body come alive?! Ahhhhh.

IMG_4949

It’s time to embrace the stretch! Stretching is essential to get blood flowing to your muscles and help your body prep for movement (or just your day). Before a workout its important to practice dynamic stretching, which means your body is moving throughout the stretch as opposed to static stretching, where you hold a stretch without moving.

Dynamic stretching is key for anyone prepping to do any sort of sport that requires intense movement, ie. running, dancing, basketball, shopping (just kidding…but am I?). By making small movements in the stretch you can better prepare your muscles for what you’re about to do….whether it’s a burpee or a reach for a tank top on a high shelf. Dynamic stretching increases your core body temperature, increases range of motion around joints and decreases chance of injury. Basically it’s awesome and you should try it.

So today I’m sharing with you my favorite dynamic stretches! I incorporate these into my dance warm-ups and into my own pre-run routine (and hope the non-stretcher on the treadmill next to me notices).

4 Dynamic Stretches For An Effective Warmup

1. Toe-touch toe lift

Face right leg and bend to touch toes, placing hands on either side of foot. Lift right toe up and down 8x. Repeat left.

2. Flex heeled bend

Face right leg again and bend to touch toes, placing hands on either side of foot. Bend left leg and lengthen body over right leg. Repeat bend 8x. Move to left side a repeat.

3. Knee dip lunge

Move into lunge on right side and dip knee to floor 8x. Repeat on left side.

4. Toe touch heel lift

Bend over right leg and lift left leg, bending at knee. Lift right heel 8x. Repeat on left side.

These stretches are super simple, but can be modified for any flexibility level.

Having trouble touching your toes? Put a chair in front of you to hold onto.

Can’t go down all the way into the lunge? Put your hands on your knee or hold onto a wall.

Basically these stretches are built to help your muscles slowly work into your range of motion and gradually warm up so you’re ready for greater things. Like running a few miles or shopping till you drop 🙂

5 Stretches You Haven’t Tried Yet

Happy Tuesday! How is your week going so far? Today we are talking about stretching!

IMG_3381.jpg

I want to talk about stretching, not just for performance, but also for general well-being. Everybody knows that stretching is important for injury prevention and flexibility, but it can also be key to feeling balanced. Read on to find out why! (if you’re impatient scroll to #5)

Below is a list of some of my favorite stretches that are geared to challenge your normal and make you push a bit further.

5 Stretches You Haven’t Tried Yet

1.Foot Stretch – Point

This stretch will be most enjoyed by the dancers and yogis looking to work on their point and foot flexibility.

HOW TO: Start on your knees and bring your right leg in front of you. Gently roll over your point. Use your left hand as support and use your right hand to firmly press against your heel, leading your heel forward and pressing your arch further. Hold for 10 seconds and then switch to #2 below. Repeat 4x on each foot.

IMG_3457.jpg

2. Foot Stretch – Ball

This is part 2 to #1 above. Simply flip your foot so that you are stretching the flex position of your foot on the ball. Again press your heel forward with your hand. Alternate between this and #1, 4x on each foot.

IMG_3451.jpg

3. Split Stretch – Reach Back

This stretch will be enjoyed by anyone looking to increase their flexibility in their split. Only attempt if you already have your split, meaning you do not have to support yourself on either side and your thighs are completely touching the ground. This stretch can be very intense for your hips, so make sure to stretch before attempting.

HOW TO: Once you are fully in your split, reach back with your right hand. At the same time lift your back left leg up to meet your hand. Hold for 30 seconds. Do #4 below and then switch to the other side.

IMG_3418.jpg

4. Split Stretch – Flex & Lift

This stretch is again only for those who want to further stretch their split, this time the front foot. Only attempt if you are fully down in your split already. This stretch can be very intense for your calves and hamstrings, so make sure to stretch them before attempting.

HOW TO: Once you are in your split, flex your right front foot and grab and lift with your right hand. Hold for 30 seconds.

IMG_3414.jpg

5. Stretch. Every. D@m#. Day. 

My 5th and final stretch tip is not a specific stretch, rather a challenge to incorporate stretching into your life every day.

Throughout the day stress builds up in your body and causes muscles to contract, making you feel tense and generally uneasy. All this tension can lead to negative affects on your mind and body. Bah! We do not want that. Especially when the solution is so easy.

Stretching loosens muscles, increases blood flow and releases endorphins (love those guys!), all of which helps you to relax and feel balanced.

Even if it’s just a quick toe touch and a shoulder stretch, try to fit stretching into your daily routine to reap the (easy and free) benefits! Why not?! Dancer or not, stretching is good for everyone.

 

Plank & Split Exercise

There’s something refreshing about being upside down. All day long we live our lives right side up, so when the opportunity arrises to get those legs in the air, it can be a really nice change of perspective. Plus being able to support yourself with your arms is a great core workout in itself.

planks and splits exercise

This exercise combo is something I use in my Jumps & Turns classes to get the kids to practice their splits and at the same work on core and arm strength. But it’s not just a dance exercise, it can be good for anyone who wants to work on their flexibility and core strength. You can modify the number of commandos and push-ups based on your ability.

planks and splits exercise

I would definitely recommend some dynamic stretching before attempting this combination, especially for your legs muscles and hips flexors. Dynamic stretching is active stretching, meaning muscles are repeatedly put through the range of motion. For example, bending over and touching your right toe, but lifting the right toe 8x while you’re in the stretch. This helps the blood flow to your muscles, warms your muscles and is proven to help increase performance compared to static stretching (no movement during stretch).

planks and splits exercise

Plank & Split Exercise

  • Start standing with your back to a wall
  • Walk your hands down your legs to touch (or reach for) the floor
  • Walk hands out to high plank and hold for 16 counts
  • 4 commandos (left arm down, right arm down, left arm up, right arm up)
  • Walk hands back to legs
  • Extend right leg up wall and hold stretch for 16 counts
  • Walk back out to plank (bring leg down as you go) and hold for 16 counts
  • 8 push-ups
  • Walk hands back to legs
  • Extend left leg up wall and hold stretch for 16 counts
  • REPEAT

planks and splits exercise

You leg may not look like this, and that’s OK! Hey, it might look even better, and that’s awesome! The goal is to try to get your hips as close to the wall as you can. The wall and your hands pushing on the ground give you the right leverage to really deepen that split and push your flexibility (safely of course).

And you might even find some new perspective while you’re down there. Just don’t look at your face if you’re looking into a mirror like I am…upside down face can be quite frightening.