Dynamic stretches are a series of motions for your body to move before any kind of exercise. Some examples include deep knee bends, standing toe raises, or stair climber leaps. Secondly, what exactly is dynamic and static stretching? This will help you understand what a dynamic stretch is, and how it differs from static.
A dynamic stretch is any motion that increases the range of motion of one joint or more joints. This is usually done by stretching out the hip flexors or hamstrings in a slow, smooth motion. A great example of a dynamic stretch would be doing a slow deep knee bend, with the knees straight, then as you go back up, raise your heels. Another example would be jumping on your toes.
Static stretches are the same types of things as dynamic stretches. For example, going down to the floor on your toes. These examples are easy to do, and just require the person to stand or sit in a position that allows them to keep their feet on the floor. Examples of static stretches could include toes to floor, or even being lifted up onto your elbows. Examples of static stretches would be arm circles, butterfly lifts, or pike walk.
So, what are 5 dynamic stretches? These would include front leg lifts, hip flexor pull downs, and gluteus pinch exercises. All of these movements involve some form of bending in the knee, or the hip flexor. What is nice about these movements is that they all use one leg at a time to increase the stretch. Also, what is nice about these movements is that the person is not putting any pressure on the patella.
Dynamic stretches also have a couple of different types. What are these types? The first type would be eccentric contraction, which is basically a sudden elongation of the muscle. What this does is help develop and maintain flexibility, as well as strength. Another example of an eccentric contraction would be the sudden arching of the back, which also helps develop and maintain flexibility but also strengthens the back muscles.
Last, but not least, what are 5 dynamic stretches? What is this? This stretch works on the front foot, as the foot is kept on the ground, and is alternated from right to left. This is good for anyone with shin splints, knee problems, or a general discomfort in the front foot.