The following video serves as a guide to completing Dynamic stretching for runners. This type of stretching improves mobility, flexibility and can help prevent injury. You want to ensure you focus on moves that you will be completing during your exercise. The following is a comprehensive drill with explanation of each stretch. These stretches should be used by athletes of all abilities and completed prior to every workout.
If you’re just beginning an exercise program and seeking ideas, I recommend the comprehensive resource written by Matthew Smith, How To Start Exercising – Comprehensive Guide For Beginners.
The routine in the video involves 10 reps of each stretch. The entire routine takes about 10 – 11 minutes. It’s important to watch the entire video and especially to take note of the difference between static and dynamic stretching.
Some of the stretches shown in the video include:
1) Trunk rotations to warm-up muscles around spine
2) Arm swings to further warm-up muscles around spine, shoulders & back
3) Cat Camels stretches for your back
4) Bird Dog warms up your cross extension mechanism (similar to arm movement during running)
5) Figure 4 stretch which stretches your glutes. These are often tight, so note that you stretch and relax, don’t hold.
6) Hamstring stretch. Important to keep your spine/back upright, don’t lean forward.
There’s numerous other stretches revealed. Some focus on hip flexors and groin as well as calf and other muscles/joints used during running. The key is to concentrate on proper form & remember that it’s dynamic stretches so we’re not holding a position.