9 DYNAMIC STRETCHING

1. Arm swings –
Muscles targeted: Pectoral and back muscles (rhomboids and mid-traps).
This stretch is an excellent way to prepare for an upper body workout.

2. Upper body twist –

Muscles targeted: Obliques and core. This exercise warms up your core and helps keep your
spine mobile and flexible.
Before working on the upper body, it is also important to warm up the torso and spine.

3. Cat-cow –
Muscles targeted: Spine and abdominals.
This whole-body functional movement stretches out the spine, neck, and shoulders. It is also a
popular yoga pose and an excellent cool-down exercise.

4. Arm circles –
Muscles targeted: Deltoids and other shoulder muscles.
These can help warm up the shoulder muscles and joints. A person can also work them into a
cool-down routine.

5. Hip Circles –
Muscles targeted: Glutes and hip rotators.
It is important to warm up the hip joints before any type of exercise. Having tight hip muscles
can lead to injuries and other health issues that cause pain.

6. Squats –
Muscles targeted: Glutes and quads.
This whole-body stretch is an ideal way to warm up. The motion is common in exercise routines,
so this dynamic stretch may help prepare the body.

7. Walking lunges –
Muscles targeted: Glutes, hamstrings, and hip flexors.
Trainers sometimes suggest adding lunges to a workout, but these exercises can also help warm
up the muscles in the lower legs, thighs, and buttocks.

8. Leg swings –
Muscles targeted: Quads, hamstrings, and hip flexors.
Leg swings can help prepare for a lower body workout or a type of cardiovascular exercise, such
as running or cycling.

9. High knees –
Muscles targeted: Lower-body muscles, including the quadriceps, glutes, hamstrings, and calves.
This helps prime the body for running. It simulates running in a slower, gentler fashion.