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.

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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 🙂

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Yoga, Rice and Everything Nice at Throwback Brewery

When you hear the word “brewery” your mind does not automatically conjure up images of bending yogis or brown rice. That’s why Throwback Brewery is in a league all its own. Situated in an 1860’s farmhouse, Throwback features an eclectic menu using local ingredients, creates unique craft brews and hosts really cool community events. Basically it’s awesome and if you haven’t been yet, you gotta go…ttttoday junior.

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Yesterday I stopped in with some friends for their $5 yoga, which they offer on Sundays at 11am in the loft of their barn, right above the brewery. Me and about 40 other people piled into the open space to breathe, get centered and count down the minutes until we were enjoying a cold one. Check out their event calendar so you can attend the next one! (P.S. they also have live music, cribbage and book club)

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A typical brewery menu would offer pizza, burgers, fries, etc. which is so 2005. Throwback delights with hearty modern dishes and twists on classics, all using fresh, local ingredients. They even make their own bread using the spent grain from their brewing process. So cool! I enjoyed the Fried Rice Bowl which consisted of brown rice with roasted squash, edamame, bean sprouts, radishes and organic chicken in their spicy sesame sauce topped with a fried egg. Holy-yum. Loved every second of it. I also had a side of fried sweet potato wedges and a few bites of a maple donut.

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The maple donut brings me to the next awesome thing that happened at Throwback yesterday – their Maple Madness festival! Described by my friend Corinne as “the most New Hampshire thing I’ve done all year”, this event was apparently the hottest thing happening on the Seacoast yesterday as we watched hoards of people pile in to get a taste of some maple beer and hear the band. Clearly the cold, dreary weather will not keep us New Englanders away from some good maple syrup.

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Did I mention that Throwback was founded by two women? How awesome is that?! Nothing like a little girl power to create a place that not only feeds your belly, but also feeds your soul.

This photo makes me cold just looking at it…luckily I’m heading to the Bahamas this week to defrost! Further posts make be delayed, but you can follow my trip on Instagram 🙂

What did you do this weekend?