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Dynamic Stretching

If you include this dynamic stretch regularly, you should notice an improvement in your groin flexibility. The Hand Walk gives your upper and lower body a very effective dynamic warm up stretch. The Heel Up is such a great dynamic stretching exercise because lets face it when we get older our feet and lower leg muscles will start feeling the strain from many years of walking.

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Kenyah Dawson
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368 views

Dynamic Stretching

If you include this dynamic stretch regularly, you should notice an improvement in your groin flexibility. The Hand Walk gives your upper and lower body a very effective dynamic warm up stretch. The Heel Up is such a great dynamic stretching exercise because lets face it when we get older our feet and lower leg muscles will start feeling the strain from many years of walking.

Uploaded by

Kenyah Dawson
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Many people especially older people can get the odd


uncomfortable groin strain? I know how you feel and it isn't a nice feeling at all. If you include
this dynamic stretch regularly, you should notice an improvement in your groin flexibility.

What it works: Groin Muscles.


  


  When moving forward raise your leg to just below
waste height, repeat this with every forward step you take. For the best results, repeat the
hurdlers knee raise 10 times each exercise session.

 

     !

This dynamic stretching exercise gives your upper and


lower body a very effective dynamic warm up stretch, The great part about this dynamic stretch
is your working all of your major muscles together for outstanding results.

What it works: Abdominal, shoulder and leg muscles.


  


  Place both hands on a soft ground surface making sure
that your legs are together (push up position). Move your hands forward as if you were walking
(Keep Both Legs Straight). Now slightly move your feet towards your hands, repeat again.

' 

   "  

Our leg muscles play a very huge role in our everyday


lives, so it important to maintain healthy leg muscles. By performing the leg swing dynamic
stretch you are giving what your legs need.

What it works: upper leg muscles.


  


  Stretch one arm out while your other arm is against a
wall. Start swinging your outside leg behind you then back in front of you and repeat.. Do so 10
times.

# 

    $

Our quadriceps also feel the strain of everyday life, so again it is important to
keep them healthy and strong. Performing the heel up dynamic stretch you can be sure your
keeping them strong.

This is a very easy dynamic stretching exercise, but yet very effective.
What it works: quadriceps.


  


  While walking forward with each step quickly kick your
heels towards your buttocks then repeat.

% 

    ! 

Walking tip toe is such a great dynamic stretching exercise because


lets face it when we get older our feet and lower leg muscles will start feeling the strain from
many years of being on our feet. By doing this stretch you are minimizing strain long term.

What it works: foot and lower leg muscles.


  


  Walk on your toes, (tip toe) up and down a path way a
few times, or for the advanced tip toe up a hill or slope.

& 

    " 
c Stand with both your feet together

 Take a great big step forward and then slowly lower yourself into the
lunge postition.

' Make sure your knee is off the ground and above your ankle
and is at a 90 degree angle.

# Slowly pushing back up to the start position, make sure to push from
your heels

'( Never lean forward when lunging

) 

     *

c Start by standing with your feet shoulder distance apart.

 begin to move your chest forward and push belly button towards your
spine and tighten your abdominal muscles.

' Slowly begin to lower your body keeping your back straight and keeping your
abdominals tight.

# As you lower yourself as much as you can handle make sure your knees are
behind your toes.

% Now slowly lift yourself back up to starting position making sure your
knees are still bent and your back is still straight.

+ 

   ,,!
c Start by having your feet together and arms by your sides.
Make sure you keep your abdominal section tight and your back is
always straight.

 Slightly bend your knees and jump, spreading your feet apart wider than
your shoulders. Exaclty the same time raise your arms over your head.

' Make sure to keep your knees bent while you jump again, bringing your
feet together and your arms go back to your sides.

# Repeat the exercise, working in sets and resting briefly in between.


As you become more fit, perform jumping jacks faster and for a
certain length of time rather than in sets.
V

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