Dynamic stretching exercise

Dynamic stretching, also known as dynamic stretching, uses movements similar to special technical movements to increase the range of motion of joints through limb movement.

When performing dynamic stretching, each movement needs to be repeated 5-10 times in place or within a given distance, gradually increasing the range of joint movement during repetitions, and feeling the active contraction of the muscles.

It is worth mentioning that dynamic stretching does not relax the muscles, but activates the target muscle groups. It should be used before formal training or exercise as part of warm-up. Static stretching should be used after exercise to relax the muscles.

Notes: 1. Stretching should be done gradually. 2. No shaking during stretching, and the movements should be within a controllable range. 3. Do not deviate from the requirements of the special technical movements or make the movements non-standard in order to pursue additional range of motion of the joints.

Here are some commonly used dynamic stretching methods:

1. Single-leg tuck heel raise

Method: Stand upright. Support your left leg with a straight knee, slowly lift your right leg, hug your knees with both hands to the maximum extent and lift your left ankle, hold for 1-2 seconds, control your center of gravity and try to avoid shaking. Return to an upright position and pull the other side. Do it in place or while walking, and repeat 5-10 times.

Target muscles: Gluteus maximus, semitendinosus, semimembranosus, biceps femoris

2. Single-leg knee bend and heel raise

3. Side lunge

Method: Stand upright. Extend your arms forward or place them in front of your chest, keep your upper body upright, and step sideways to form a side lunge. The lunge should be as wide as possible, and it is best if your thighs are parallel to the ground. Return to an upright position and stretch the other side. Repeat 5-10 times in place or while walking.

Target muscles: Gluteus maximus

4. Crawl

Method: Flatten your body and support your arms at four points. Straighten your legs and move them forward to the closest distance to your hands. Move your arms forward until your body is flat, and return to the starting position. During the stretch, keep your body horizontal and do not bend your waist. Repeat 5-10 times in place or while moving.

Target muscles: Semitendinosus, semimembranosus, biceps femoris, erector spinae

5. Lunge and shoulder press (highly recommended, known as the golden action in dynamic stretching)

Method: Step forward with your left leg to form a lunge. Support yourself with your right hand, bend your left arm and press it down, keeping your elbow as close to the ground as possible. Internally rotate your body, extend your left hand horizontally and upward, turn your head and look at your left hand. Turn your body back, sit back with your knees straight, straighten both legs and knees, hold the toes of your front foot with your hands, and keep your head as close to your calf as possible. Repeat 5-10 times in place or while walking.

Targeted muscles: Iliopsoas, internal obliques, external obliques, soleus, gastrocnemius, erector spinae