Stretching is one of the essential parts to a workout; a good stretch can really improve the quality of your workout Also, proper stretching can protect you from nasty injuries, so make sure you always stretch before your workout. Here are some things you should know before you get into the ten best dynamic stretches!

What sports can these stretches work for?

The great thing about these stretches is that they can be performed for all sports. If you are looking for good running stretches, all the way to good stretches before skateboarding, you will be able to find the best stretches for your sport.

These stretches will provide you with a good start for all sports, and give you the best opportunity to perform at your highest potential.

Black Man back, he is stretching

What is dynamic stretching?

Dynamic stretching is a term not many people have heard of. This technique of stretching was first used by athletes decades ago as an effective stretching routine before running, hurdles, and many more sports. Dynamic stretching can improve overall power, endurance, and coordination.

But what is dynamic stretching? Well, there are now two main types of stretching, dynamic stretching, and static stretching.

Static Stretching

A common form of stretching used all around the world by athletes alike. Static stretching is when a stretch is held in a comfortable position for around 10 to 30 seconds, with no movement. Static Stretching is the most common stretch around the world and is known to help improve flexibility and improving range for functional movement. Static stretching is a good and safe way to stretch, but dynamic stretching trumps this style of stretching in many ways.

Dynamic Stretching

Dynamic Stretching is the newest type of stretching and used by the best of the best athletes. This types of stretching require lot’s of power but definitely will pay off. Dynamic stretching is when a stretch is performed by moving through challenging yet comfortable motions a few times. However, dynamic stretching requires more coordination and power that static stretching due to the movement involved. Overall, Dynamic stretching is when stretching is controlled, smooth and the best way to gain power and be in the best position for any sport or workout!

Why should I stretch?

This is a common question that has some validation. Why should we stretch, surely it doesn’t improve the way I perform. Right? Well, that’s what I used to think, but it’s an entirely wrong assumption to make.

It would be best if you were stretching before every workout, no matter what you're doing. Flexibility is one of the five keys to fitness, and stretching is a vital part of that. Stretching reduces your muscle stiffness and increases your range of motion. Stretching allows you to move more freely with more power in your strides.

Stretching also improves posture, it helps keep your back in better alignment and overall improves your posture. However, one of the main reasons you should be stretching is that stretching massively reduces the chances of injury when working out.

 By increasing your range of motion by dynamic stretching, a muscle is much less likely to be injured through sudden movements. Injury can be a massive blow to many goals that you may have, so stretching is so important to reduce the chances of injury!

Man sitting down stretching his legs

Warm up vs. Stretching

Another common question, what is the difference between a warm-up and stretching? Well, a warm-up is used to gradually increase your heart rate, which allows for more blood flow and oxygen into our muscles. A warm-up is used to warm progressively up our body, whereas stretching is used to maintain a good range of motion and improve flexibility. A 5-10 minutes warm-up will prepare the body for more intense movements and exercises. A classic warm-up would be a traditional slow jog or just something to get the blood moving in your body.

Lady do the splits on a birdge while doing the splits while holding flowers


Here are the ten best dynamic stretches to get your prepared for any workout!

1. Leg Swings

One of the more basic dynamic stretches, this a great starting stretch to get you ready for more advanced stretches. For this stretch, you should hold onto a wall or anything you have in front of you, and swing your leg all the way back and all the way forward.

Man on a grass field swinging his leg

2. Lunge Twist

Another excellent beginner stretch which will get your legs moving! Firstly, stand up straight with your legs shoulder-width apart. Then take a giant stride forward into a lunge position. Then, rotate your body to the side that you are lunging with. Alternate to your left side to get the most out of the stretch

Lady in purple pants doing a lunge

3. Knee To Chest

The Knee to Chest stretch is a stretch that will start to get you moving and start to test your flexibility. If you aren’t able to perform this stretch or any other on this list, don’t worry if you keep going at it you’ll get it! So there are two ways to perform this dynamic stretch, you can either perform it standing up or laying down. We recommend you do it laying down to start, but as you gain flexibility, it becomes quite easy to perform standing up.

Start by laying straight down on your back, then grab your knee with both hands and lift it as high as you can; this is a great stretch to get your legs moving. Perform the stretch with both knees to get optimal results.

Man in grey lifting his knee up in a white room
Lady lying on the floor stretching her knee

4. Runners Lunge

This stretch is like a standard lunge, but with some added movement so you get that blood flowing through your body!

The stretch provides a deep stretch for your hips, and is excellent for skateboarding! This pose will allow you to open your hips and feel loose. To perform this stretch, you want to get in a plank position with your spine nice and long. Then bring one your legs up to where your hand is, and allow your hips to relax and let them sink towards the ground. Make sure you switch sides to get the best flexibility results.

5. Inchworm

Now, this is one of the more advanced stretches on this list. This stretch will activate your core muscles in your stomach and is an excellent stretch for hamstrings. Inchworm is one of the best stretches to perform before running.

To perform this stretch, your going to reach towards your toes while keeping your knees straight which is a hard thing to achieve, and takes lots of flexibility. Once your hands are touching your toes, you start to walk your hands in front of you but make sure you keep control. Then you should be in a high push position; next, you begin to walk your feet up to your hands, then your butt should be in the air. Overall this is a hard stretch and will take many practices to master.

6. Open The Gate

Open the gate is an excellent stretch for all sports that have leg movement, and for any workout that uses lots of leg movement. Open the gate is an excellent stretch for your thighs and hips.

This stretch is a relatively simple stretch; most fitness levels can perform that. To complete this stretch, lift your leg up so your thighs and vertically straight to your waist. Then move your leg out to the side, creating a motion like your ‘opening the gate’. Try to hold the stretch for 3 seconds, then return to the starting position and redo with your opposite leg.

Lady stretching is 4 different positions

7. Side to Side

This is a stretch that will start to test your legs and your flexibility levels — this an excellent stretch for your hips and the sides of your body, which can be a hard place to get a good stretch onto.

To perform this stretch, get into a squat position and leave on leg bent, and make the other leg stretch out straight. Try to stay in the position for around 30 seconds, but bounce your body up and down to get your body moving. Swap sides and perform a few times for desirable results!

8. T Push Up

No stretch on this list takes more power and core strength than this one if you can perform this stretch kudos! If not, you're just like me. It took me a long time to gather the strength to accomplish this stretch many times over and over.

The best way to gain power for this strength is to get good at standard pushups. Doing regular push-ups will create a good base for this stretch. Now to perform this stretch, you have to start in a pushup position. Then you will do a pushup, then as you go back up you will lift your arm in the air, creating a T-Position with your body. Make sure you swap every time and keep practicing, this is a hard stretch!

girl doing a pushup

9. Leg Crossover

This is a stretch that will stretch your hips and hamstrings, the perfect stretch for all workouts and sports, from skateboarding to hurdles!

To perform this stretch, lay on your back with your arms straight and extended. Then bring on knee up so that your knee is aligned at a 90 degrees angle to the hip. Then pull your leg across your body and keep the extended arm straight. This is a difficult stretch so getting used to the movement will take some time. Like always, make sure you do with both legs so you can improve the flexibility in both, not just one leg!

man crossing his legs over

10. High Knees

Finally, after all, these stretches, we have the high knees dynamic stretch. High Knees is a crucial stretch, but is very dynamic and will take lots of power. The stretch is aimed towards your lower body and increases the motion range of your lower hips and knee joints.

To perform this stretch, you should have some room to walk into. Lift your knee to your waist at a 90 degrees angle, then run and lift one knee at a time. When doing this stretch, make sure you keep your core tight and keep switching knees.


Hopefully, you now understand the importance of Dynamic stretching to get the best performances for whatever sport or workout your planning to do. Every stretch on this list provides a unique and fantastic stretch. We wish you the best for your sports, all the way from your soccer game to that skateboard or longboard ride!

Leave a Comment

Web Statistics