Before you participate in all the fall activities you love, don't forget about the importance of warming up. While stretching should be part of your exercise routine year-round, it's especially crucial as the weather gets colder. Understanding the types of stretches you should be doing is key to maximizing their effectiveness. Before you head out for a run, hike, bike ride or gym session, discover how dynamic stretching may help you prevent an injury during the fall season.

Static vs. Dynamic Stretching

When deciding what stretches to do before your activity, it's important to understand the difference between static and dynamic stretching. Static stretching is when you hold a position for an extended period, usually 15-30 seconds. An example of a static stretch would be reaching down and touching your toes. This type of stretch is great for cooling down after a workout. However, static stretches before exercising may do more harm than good. This is because when your muscles and ligaments are cold, they are more likely to be injured when stretched.

Dynamic stretches involve moving your body through a range of motion and stretching the muscles simultaneously. This will allow your muscles to warm up slowly and get the blood flowing. Dynamic stretches are much more effective at preparing your body for physical activity because they better mimic the movements you will be doing during your workout. Before your workout, you should aim to do dynamic stretches focusing on the specific muscles you will use. Be sure to warm up for at least 15 to 20 minutes to give your body enough time to prepare properly.

 

5 Dynamic Stretches to Incorporate Before Your Activity

Whether you are new to dynamic stretching or are looking for new ideas, we have compiled five recommended dynamic stretches to help you get started. Before trying any of these stretches, it is important to consult with your doctor or physical therapist to ensure they are appropriate for you.

Prior to dynamic stretching, it is a good idea to go for a light walk or jog to further increase blood flow and body temperature. Adding the following dynamic stretches to your routine may help reduce your risk of injury and improve your athletic performance this fall.
 

1. Walking High Kicks

Walking high kicks are ideal for those who are preparing for a day of mountain biking or other activities that require high knee movement. To do this stretch, start by standing tall with your feet hip-width apart. Kick one leg up as high as possible while keeping the rest of your body still. Take a step forward with the leg you kicked with and repeat the stretch with the other leg. Continue for 30 seconds or until you have completed 15 kicks on each side.
 

2. Heel Flicks

Heel flicks are great for warming up and improving your running performance. This dynamic stretch targets the hamstrings, a key muscle group for runners. Begin by jogging in place. As you jog, kick your heels back toward your glutes. Keep your knees straight and resist the urge to bend forward at the waist. Continue for 30 seconds or until you have completed 15 kicks on each side.
 

3. Arm Circles

This dynamic stretch is a great way to warm up the shoulders, chest, and arms. Start by standing tall with your feet hip-width apart and your arms at your sides. Begin to make small circles with your arms, gradually increasing the size of the circle. Be sure to go both forward and backward. You can perform this move in both a stationary position or while walking. After 30 seconds, reverse the direction of the circle and continue for another 30 seconds.
 

4. Squat Jumps

Squat jumps are dynamic stretches that may improve lower body power and explosiveness. To do this stretch, start by standing with your feet shoulder-width apart and your hands at your sides. Lower into a squat position and keep your knees behind your toes. From the squat position, jump up as high as you can and land softly back into the squat position. Repeat for 30 seconds or until you have completed 15 jumps.

A progression for this stretch is a movement referred to as box jumps. Start by standing in front of a box or step that is about 12 inches tall. Lower into a squat position and jump onto the box, landing with both feet on top. Step down from the box and repeat for 30 seconds or until you have completed 15 jumps.
 

5. Walking Lunge and Twist

This dynamic stretch is a great way to warm up the hips, legs and core. Start by standing tall with your feet hip-width apart and your hands at your sides. Next, step forward with one leg and lower into a lunge position. As you lunge, twist your torso over your front leg and reach your arms out to the side. Return to the starting position and repeat on the other side. Continue for 30 seconds or until you have completed 15 lunges on each side.
 

Get Moving

These dynamic stretches will help you warm up for your favorite fall activities, and we recommend keeping these movements in your routine all year long. You’ll not only protect your muscles, ligaments and joints, but you may also experience improved performance thanks to regular dynamic warm ups.