Stretching & Recovery PART 1: Dynamic Stretching

Regardless of your sport or activity, good movement is crucial to achieving optimal form and drastically reducing your risk of injury.

Stretching to increase your range of motion is simple in theory but in practice requires concentration, patience and some serious dedication.

It is vital to remember that lack of effort leads to lack of results, which is where most people fall short. This is a slow process that requires full dedication and will absolutely enhance your performance in any sport over time.

In this 3 part series we will break down the different forms of stretching that will enable you to create a comprehensive plan to aid you in looking after your muscles so that they can work harder for you in the gym/field/track.


Part 1: Dynamic Stretching

This allows the muscles to slowly warm up, increase the blood flow and activates stabilising muscles so that when you can get the most out of every moment of your work out.

Some great dynamic exercises to get you started are:

Arm swings – circles and lateral

Wrist circles- hands clasped rotate hands in both directions

Standing knee to chest- squeeze knee to chest then switch sides quickly

Standing hip circles- pull knee to chest then rotate leg outwards and back up. Go in both directions then switch legs. The balance will also allow the ankles to begin warming up

Butt kicks- heel to bottom

Dynamic knee taps- stand with toes facing towards wall, gently move knee towards wall trying to touch knee to wall, 5-10 each side then switch legs

Rebounding- tiny little quick jumping movements