Boost performance and thwart injury by upgrading your pre-workout routine with dynamic stretching.
Move, Don’t Stretch: using a moderate tempo, perform 10 repetitions of each movement.
Push Up: perform a full push-up to downward dog.
Broomstick Up and Over: hold a light stick or elastic band across your arms fully extended, hands slightly wider than shoulder-width apart. Keeping your arms fairly straight, pull the stick over your head in an arc toward your glutes, then pull it back over your head and down in front of your hips for one rep.
Standing Arm Reach: bend at the waist so your legs are straight and your hands touch your toes (or the floor in front of your toes). Keeping your left hand on the floor and your right arm straight, swing your right arm out to the side until it’s perpendicular to the floor. Follow your hands with your eyes to get a good stretch through the ribcage and lats, and then reverse the motion. Perform all 10 reps on one side, then switch.
Hip Stretch: get into lunge position with your back knee touching the floor. Keeping your upper body tall, push gently toward your front knee to stretch the psoas muscle on your rear leg. Perform all 10 reps on one side, then switch.
Side to Side Leg Swing: stand tall and grasp a sturdy object for support. Keeping your left leg straight, swing it across your body and back out to the side as high as you can. Perform 10 swings in each direction with each leg.
Front to Back Leg Swing: stand tall and grasp a sturdy object for support. Keeping your right leg straight, swing it in front of your body and back behind you as high as you can. Perform 10 swings in each direction with each leg.