We’ve all been there. Stretching dutifully before a workout. Wondering if this is actually going to help or not. But, not knowing an alternative, we keep doing them. Well, as research into athletics becomes more in-depth, the science behind stretches has evolved. Stretches fall into two main categories: static and dynamic. Static stretches are what we’re primarily used to. Staying still while stretching individual parts of our body and holding for a few seconds. Dynamic stretches help move joints so that they can go through their full range of motions. Both types of stretching have their place, but if you want to focus on getting ready for a workout, be sure to incorporate dynamic stretching into your routine.

Walking Lunge

Lunges help to target your legs, glutes, and your core. Start by standing tall and place your feet shoulder-length apart. Lift your chest and put your shoulders back. Then, step forward with your right foot and lower your body until your right thigh is parallel to the floor. Both knees should be bent at 90 degree angles. After holding for a few seconds, bring your left food forward into a standing position. Repeat with the opposite leg. You can keep doing a row of lunges.

Hip Circles

Opening up your hip flexers is a great way to increase flexibility. This is a nice and simple dynamic stretch. Stand up with your legs shoulder-length apart. Place your hands on your hips. Then, move your hips making a clockwise circle. You can start with small circles and increase to larger circles. Move in one direction for 30 seconds and then repeat in the opposite direction.

Leg Swings

To help get your legs warmed up, this is a great, flexible stretch. It targets your hamstrings and glutes, while also working your hip muscles and joints. Stand up and extend your arms out from your side to keep your balance. If you struggle with balance, you can also hold on to a wall or chair with one arm. Raise your right leg to your side and then swing it back and forth in front of your body. Be sure to lift your chest and engage your core. Your back should also be straight. Swing your leg for 30 seconds before alternating to the other leg.

You can swing each leg from side to side and then switch to back to front for a whole range of motions.

Shoulder Roll

Shoulders are often forgotten about in stretching. But not only is important to warm them up for any arm movements, by relaxing our shoulders we can also eliminate tension caused by daily stresses. Start with your feet apart and your shoulders relaxed with your arms by your side. Then, slowly move your shoulders in a circle. Continue for 30 seconds before switching directions. This is actually a great stretch to do any time of the day.