Ten dynamic stretches for before you move

Dynamic stretches move a joint through its range of motion again and again, smoothly and with control, without stopping to hold. They suit the start of a workout, a run or a yoga class, because they warm the muscles and rehearse the movements to come. For the difference from held stretches, see static vs dynamic stretching explained.

The ten moves below run roughly from the top of the body to the legs, and end with two yoga-based moves on the mat. Pick five or six that suit what you are about to do.

Before you start: safety

Begin with a minute or two of marching or brisk walking. Keep every movement smooth and within a comfortable range. Never bounce or fling a limb to the end of its range. See a doctor or physiotherapist first if you have a recent injury, joint replacement, balance problems, or pain that spreads into an arm or leg. Stop any move that causes sharp pain.

The list: ten dynamic stretches

Breathe steadily throughout. As a rule, breathe out as you reach or step, in as you return.

1. Arm circles. Stand tall and circle both arms, small at first, then larger. Ten forward, ten back.
2. Torso rotations. Feet hip-width apart, knees soft, arms loose. Turn the chest to the right and let the arms swing around, then to the left. Ten each way, hips mostly facing forward.
3. Hip circles. Hands on the hips, draw slow, wide circles with the pelvis. Five each direction.
4. Forward leg swings. Hold a wall with the left hand. Swing the right leg forward and back like a pendulum, small first, then bigger. Ten swings, then switch.
5. Side leg swings. Face the wall with both hands on it. Swing the right leg across the body and out to the side. Ten swings, then switch.
6. Walking lunge with a reach. Step the right foot forward into a lunge, back knee lowering towards the floor, and reach both arms up. Step through to the next lunge. Ten steps.
7. Inchworm. Fold forward with bent knees, place the hands down and walk them out to a Plank with the shoulders over the wrists. Walk the hands back and roll up. Five reps.
8. Cat-Cow. On hands and knees, breathe in as the belly drops and you look forward; breathe out as you round the back. Eight slow rounds.
9. Low lunge pulses. From a Low Lunge with the back knee padded, shift the hips forward as you breathe out and back as you breathe in. Eight pulses each side, small and smooth.
10. Downward Dog to Plank waves. From Downward Dog with the knees bent, breathe in and shift forward to Plank, breathe out and press back. Six slow waves.

A few rounds of Sun Salutation, moving with the breath, combine most of these in one flowing sequence.

Which dynamic stretches suit which activity?

• Running or walking: leg swings both ways, walking lunges, hip circles, inchworms. The six-minute stretching before running routine puts these in order.
• Racquet or ball sports: arm circles, torso rotations, walking lunges with a reach.
• Yoga class: Cat-Cow, low lunge pulses, Downward Dog to Plank waves.
• Strength workout: hip circles, inchworms, arm circles, then a few light reps of the first exercise.

Common mistakes

• Swinging too hard. Momentum is fine; flinging is not. Stay in control.
• Holding the breath. Let it move with the body.
• Doing too many. Five to eight minutes is plenty before most activity.
• Going straight to big ranges. Start small and let each rep grow a little.

Make it easier or harder

Easier: keep the range small, hold a chair or wall for every standing move, and do the inchworm with the hands on a step or bench. Swap walking lunges for small lunge steps on the spot.

Harder: add a twist towards the front leg in the walking lunge, or slow every rep down to a count of three each way. For a longer routine, the warm up exercises for a workout or a class build on this list, and the mobility exercises for the spine, hips and shoulders add more control work on rest days.