Ease Into Your Workout with Dynamic Stretching

Chances are you warm up and stretch before exercising. But you could do your body a favor by using moving - or dynamic - stretches that warm you up, too.

Studies reported in the Journal of Strength and Conditioning Research indicate trading in traditional, stationary stretches for more active ones can increase circulation, boost muscle temperature, stimulate muscles and nerves, and lubricate joints. As a result, you may perform better when engaging in exercise and during sports activities.

Moving Stretches Mimic Workout

Stationary stretches are done by moving into a stretch position and holding it for 15 to 30 seconds. Dynamic stretches are different. You use your whole body and gently move the muscles through a range of motion, rather than holding them in one place. This seems to better prepare muscles for the movements of a workout.

Start with a warm-up like slow walking or bicycling at a slow pace for a few minutes. Then do a few dynamic stretches.

Stretch Top to Bottom

Once you're warmed up, try a few of these rhythmic movements:

• Shoulder roll. Put your arms at your sides and move both shoulders in a circular motion forward and then backward.
• Self-hug. Cross your arms across the front of your chest and give yourself a "hug," then swing your arms open. Alternate the "top" arm each time.
• Windmill. Extend both your arms, one in front of your body and one in back. Move them in a large circular motion-clockwise and then counterclockwise-while keeping them straight.
• Trunk circle. With hands on your waist, flex your hips forward, left, back, and right.
• Side leg swing. Stand and face the wall. Swing your right leg out to your right side, then swing it across the front of your body toward your left side. Come back to the starting position. Repeat the stretch using your left leg.
• Forward leg swing. Stand perpendicular to the wall with your right hand on the wall for stability. Swing your right leg forward then behind you, keeping the knee extended. Return to the starting position. Turn so your left hand is on the wall and repeat the stretch with the left leg.

After your exercise session, end with traditional "reach-and-hold" stationary stretches. Be sure to check with your doctor if you're not sure which activities are safe for you. Remember to breathe comfortably during exercise and avoid holding your breath. If you use oxygen for activity, be sure to use it with exercise.