List of Dynamic Stretches

This section provides details for a wide variety of dynamic stretches used in martial arts training. It looks at stretches such as high knees, leg swings and lateral jumps.

According to WebMD, "Dynamic stretching means slow, controlled movements rather than remaining still and holding a stretch". Many sports trainers think that dynamic stretches help to warm up your muscles and thus result in a better stretch. However, dynamic stretches are not ballistic stretches where individuals try to vigorously exceed their normal stretching range (and can result in over-extension injuries). Dynamic stretches are "slow, controlled movements" where martial artists do not exceed their natural range of motion. All stretches and exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized.

All stretches and exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting any stretching or exercise program. For other stretches (i.e. traditional static stretches), please visit the main Stretching section.

Section supported by Books on Stretching & Flexibility

Dynamic Stretches - with instructions and videos

• Ankle Bounces
• Arm Circles or Arm Rotation
• Backward Running
• Backward Walking
• Butt Kicks
• Cross Body Arm Swings or Cross Chest Arm Swings
• High Knees
• Frankenstein Stretch or Frankenstein Walk
• Hip Rotation or Hip Circles
• Karaoke Runs
• Lateral Jumps
• Lateral Leg Swings or Side Leg Swings
• Leg Swings
• Multi-Planar Lunges
• Power Skips
• Toy Soldier Stretch
• Torso Twists or Trunk Rotation
• Walking Knee Hugs
• Walking Lunge
• Walking Lunge Twists

References

1. WebMD, New Ideas on Proper Stretching Techniques, http://www.webmd.com/fitness-exercise/features/new-ideas-on-proper-stretching-techniques, Added - 09/30/14