stretching?

What is
What is
dynamic
Dynamic stretching is movement-based.
It is often used as a 5 to 10 minute
warm-up before physical activity.

During dynamic stretching, your body

WhatWhat
is What
is is
What is
increases its heartrate, body Benefit of Dynamic Stretching:

stretching?
temperature, and respiratory rate. • Enhanced performance

dynamic
dynamic
dynamic
• Reduced risk of injury
Try each of the dynamic stretches below • Improved reaction time
for 1 minute. See how you feel after! • Allows time to set a goal for the day

stretching?
stretching?
stretching?
Dynamic stretching is movement-based.
It is often used as a 5 to 10 minute
warm-up before physical activity.
Dynamic stretching
Dynamicis movement-based.
stretching is movement-based.
Dynamic stretching is movement-based.
During dynamic
During dynamic stretching,
stretching,
It is often usedIt as
is often
a 5 toused your
10your
minute
as
It is 5body
abodyto 10used
often minute
as a 5 to 10 minute
increases its
warm-up heartrate,
before
warm-up
increases its heart rate, body body
physical
before
activity.
physical activity.
warm-up before physical Benefits
Benefit
activity. ofofDynamic
DynamicStretching:
Stretching:
temperature,
temperature, and
and
During dynamic respiratory
respiratory
During
stretching,
dynamic rate.
rate.
your
stretching,
body •
your stretching,
body Enhanced performance
During dynamic your body
increases its heartrate,
increases bodyits heartrate,
increases body •of Dynamic
Benefitbody
its heartrate, Reduced riskBenefit
BenefitStretching:
of Dynamic ofStretching:
injury
of Dynamic Stretching:
Try each temperature,
of the dynamic temperature,
and respiratory and
stretchesrate.
respiratory rate.
below
temperature, and• respiratory
Enhancedrate.
• •performance
Enhanced performance
Improved reaction
• Enhanced timeperformance
• Reduced risk • Reduced
of injury risk •of injury
Reduced risk of injury
for 1 minute. See how
Try each of the you
Trydynamic feel
each of stretches after!
the dynamic below
Try each stretches • below
of the dynamic •stretches
Improved Allows
reaction time
• Improved
below to
• set
timereaction a goal
time
Improved for time
reaction the day
for 1 minute. See
for 1how
minute.
you feel
Seefor
after!
how you feelSee
1 minute. after!
• Allows
how time
you feel • toAllows
set a goal
after! time for
to• set
the aday
goal
Allows for to
time theset
daya goal for the day
SQUATS ARM CIRCLES WALKING PLANK

SQUATS SQUATS ARM CIRCLES ARM CIRCLES

SQUATS WALKING PLANKWALKING PLANK WALKING PLANK
ARM CIRCLES

SQUATS ARM CIRCLES WALKING PLANK

BUTT KICKS HIGH KNEES JUMPING JACKS

BUTT KICKS BUTT KICKS HIGH KNEES HIGH KNEES

BUTT KICKS KNEES JACKSJUMPING JACKS JUMPING JACKS
HIGH JUMPING

BUTT KICKS HIGH KNEES JUMPING JACKS

LUNGES TOE TAPS SIDE LUNGES
LUNGES LUNGES LUNGESTOE TAPS TOE
TOETOUCHES
TAPS SIDE LUNGES SIDE LUNGES
TOE TAPS SIDE LUNGES

©2022 Sanford Health. All rights

©2022
reserved.
Sanford
fit.sanfordhealth.org
Health. All rights reserved. fit.sanfordhealth.org
©2022 Sanford Health. All rights reserved. fit.sanfordhealth.org

©2022 Sanford Health. All rights reserved. fit.sanfordhealth.org

stretching?
What is
STATIC
Static stretching is stretching and
holding that position. It is often used
as a 5 to 10 minute cool down after
physical activity.

WhatWhat
is What
is is
During static stretching, your body
Benefit of Static Stretching:

stretching?
returns its heartrate, body temperature,
and respiratory rate to resting levels. • Elimination of lactic acid

STATIC
STATIC
STATIC
• Prevention of muscle soreness
Try each of the static stretches below • Gradual return to resting levels
for 1 minute. See how you feel after! • Allows time to reflect on what you accomplished

stretching?
stretching?
stretching?
Static stretching is stretching and
holding that position. It is often used
as a 5 to 10 minute cool down after
physical activity.
Static stretching
Static
is stretching
stretchingStatic
and
is stretching
stretchingandis stretching and
holding that position.
holding that
It is often
position.
used
holdingIt isthat
often used It is often used
position.
During static
During static stretching,
as a 5stretching,
to 10 minute
as a 5cool your
toyour
10down body
body
minute
asafter
cool
a 5 todown after cool down after
10 minute
returns its heartrate,
physical activity. body
physical temperature,
activity.
physical activity.
Benefit
Benefitsof ofStatic
Static Stretching:
Stretching:
returns its heart rate, body temperature
and respiratory
respiratory rate toresting
resting levels. • Elimination of lactic acid
and rate
During static to
stretching,
During static
your levels.
stretching,
body
During your stretching,
static body your body
returns its heartrate,
returns body
its heartrate,
temperature,
body Benefit
temperature, •of Prevention
Static
Benefit
Stretching:
of of
Static muscle
Stretching:
Benefit soreness
of Static Stretching:
returns its heartrate, body temperature,
and respiratoryand rate
respiratory
to restingrate
levels. • Elimination
to resting levels. • • ofElimination
Graduallactic acid of• lactic
return to acid
resting
Elimination levels
of lactic acid
Try each of the static stretches below and respiratory rate to resting levels.
• Prevention•of Prevention
muscle soreness
of•muscle soreness
Prevention of muscle soreness
for 1 minute. Seeof how
Try each the you
Trystatic
each offeel
stretches after!
the static
below
stretches below
• Allows
• Gradual return• Gradual time
to resting to
return
levels
• toreflect on
restingreturn
Gradual what you
levels to resting accomplished
levels
Try each of the static stretches below
for 1 minute. See
for 1how
minute.
you feel
Seefor
after!
how you feelSee • Allows time
after! • toAllows
reflecttime
on what
to• reflect
you accomplished
Allowson what
time toyou accomplished
reflect on what you accomplished
1 minute. how you feel after!
ACROSS CHEST CHILD’S POSE BUTTERFLY

ACROSS CHESTACROSS CHEST ACROSSCHILD’S

CHEST POSECHILD’S POSE CHILD’S BUTTERFLY
POSE BUTTERFLY BUTTERFLY

ACROSS CHEST CHILD’S POSE BUTTERFLY

CAT/COW POSE TRICEP STRETCH COBRA POSE

CAT/COW POSECAT/COW POSE TRICEP

CAT/COW TRICEP STRETCH TRICEP STRETCH
POSE STRETCH COBRA POSE COBRA POSE COBRA POSE

CAT/COW POSE TRICEP STRETCH COBRA POSE

HAMSTRING
DOWN DOG pose
QUAD STRETCH SEATED FOLD
HAMSTRING HAMSTRING QUAD STRETCHQUAD STRETCH
HAMSTRING SEATED FOLD SEATED FOLD
QUAD STRETCH SEATED FOLD

©2022 Sanford Health. All rights

©2022
reserved.
Sanford
fit.sanfordhealth.org
Health. All rights reserved. fit.sanfordhealth.org
©2022 Sanford Health. All rights reserved. fit.sanfordhealth.org

©2022 Sanford Health. All rights reserved. fit.sanfordhealth.org