What is dynamic stretching?
Dynamic stretches are active movements where joints and muscles go through a full range of motion. They can be used to help warm up your body before exercising.
Dynamic stretches can be functional and mimic the movement of the activity or sport you’re about to perform. For example, a swimmer may circle their arms before getting into the water.
Dynamic stretches can also be a series of movements to get the body moving before any type of exercise. Some examples include trunk twists, walking lunges, or leg swings against a wall.
Dynamic vs. static stretching
Dynamic stretches are different than static stretches.
Dynamic stretches are meant to get the body moving. The stretches aren’t held for any length of time. Dynamic stretches include movement, such as lunges with a torso twist.
Static stretches, on the other hand, are where muscles are extended and held for a period of time. Some examples of static stretches include a triceps stretch or the butterfly stretch.
When to use dynamic stretching
Dynamic stretching can be used before the start of any exercise routine. It may help warm up your body or get your muscles moving and ready to work. Some examples that may benefit from dynamic stretches include:
- Before sports or athletics. show that dynamic stretches may be beneficial for athletes who will be running or jumping, including basketball players, soccer players, and sprinters.
- Before weightlifting. According to, dynamic stretching may help with leg extension power and improve performance, compared to static stretching or no stretching.
- Before cardiovascular exercise. Whether you’ll be running, in boot camp, or swimming, dynamic exercises can get your muscles warmed up and ready, which may improve performance and reduce the risk for injury.
Can you use dynamic stretching for cooling down?
While dynamic stretching is important for warming up, it isn’t necessary to perform dynamic stretches as a cooldown. Dynamic stretches bring up your core temperature. During a cooldown, the goal is to lower your temperature.
Instead, try static stretches such as a quadriceps stretch, cobra stretch, or hamstring stretch.
Are dynamic stretches safe?
Never perform dynamic stretches if you’re injured, unless your doctor or physical therapist recommends them.
Adults over 65 should also take care when performing dynamic stretches. Static stretches may be more beneficial.
Static stretching may be more beneficial for exercises requiring flexibility, including gymnastics, ballet, and yoga.
