It’s been proven that stretching makes muscles more resistant to injury. Stretching also leads to increased flexibility, which makes you a better athlete no matter what sport you play.
When young adults go through growth spurts, it’s not uncommon for muscle tissue to grow a little more slowly than bones, which is often what causes muscles to feel sore and tight. That makes stretching even more important.
But not all stretches are created equal. Generally speaking, there are two main types of stretches: static and dynamic. Static stretches usually involve holding a position –– like touching your toes –– for 30 seconds or more with the goal of elongating the targeted muscles. They’re a great way to wind down from a workout or training routine.
For warming up, though, it’s much better to increase your heart and breathing rate, wake up your coordination and motor skills, and move your arms and legs through their full range of motion. That’s where dynamic stretches come in.
Dynamic stretches lubricate tendons and ligaments, where elasticity is crucial for injury prevention. Dynamic stretching sessions loosen up muscles, too, which makes it easier to harness your body’s full range of motion for extra power.
Jumping jacks: a classic for a reason! Jumping jacks are a fun and easy way to kick off any workout.
Walking Knee Hugs: step forward, bringing knees to hip level or higher, and hug them to your body.
Arm circles: warm up shoulder joints with full circles in each direction.
Inchworms: start from a standing position and lean forward until your hands are on the ground. Keep feet in place while you walk your hands forward until you’re past plank position with your hands above your head. Using very small steps, start walking your feet forward until they touch your hands. Repeat.
Squats: squats are a compound movement, which means they activate multiple muscle groups across multiple joints. They’re also a little more balanced than lunges, which makes them perfect for beginners and younger athletes.
Leg swings: like arm swings, this is a deceptively easy way to limber up for a training session. Swinging your legs forward and back prepares your hips and glutes for any kind of exercise.