10 Best Dynamic Stretching Exercises Examples for Warmup
MyFitnessCoach
May 19, 2025
Have you ever jumped right into a workout and felt stiff or sore? That’s your body telling you it needed a better warm-up. One of the best ways to get your body ready for exercise is with dynamic stretching. This type of stretching gets your blood flowing, wakes up your muscles, and helps prevent injury.
In this article, we’ll go over the best dynamic stretching examples that are simple, fun, and effective for all ages. Whether you’re getting ready to run, lift weights, or do yoga, dynamic stretches are a must.
Let’s explore how they work, why they matter, and how you can start adding them to your routine today with help from the MyFitnessCoach app
Why Should You Do Dynamic Stretches?
Here’s why adding dynamic stretching examples to your routine is a game changer:
1. Warms Up Muscles
Your body moves better when your muscles are warm. These stretches raise your body temperature so you feel more ready.
2. Increases Range of Motion
Dynamic stretching opens up your joints and improves flexibility over time.
3. Improves Performance
Whether you’re running, lifting, or dancing, your body will perform better after a proper warm-up.
4. Helps Prevent Injuries
By preparing your muscles and joints, you reduce the risk of pulls, strains, or sprains.
5. Prepares the Mind
Warming up isn’t just for your body. It also helps your brain focus on the task ahead.
Top Dynamic Stretching Examples to Try
Now, let’s get moving! Below are easy and effective dynamic stretching examples you can try before any workout. You don’t need any equipment just space to move.
1. Arm Circles
How to Do It:
- Stand tall with your arms out to the sides.
- Make small circles going forward.
- Gradually make the circles bigger.
- After 10 seconds, switch directions.
Why It Helps: Great for warming up your shoulders and upper back.
2. Leg Swings
How to Do It:
- Hold onto a wall or chair for balance.
- Swing one leg forward and backward like a pendulum.
- Do 10 swings, then switch legs.
Why It Helps: Perfect for loosening up hips, hamstrings, and quads.
3. Walking Lunges
How to Do It:
- Take a big step forward with your right leg.
- Lower your body into a lunge.
- Step forward with your left leg into the next lunge.
- Keep walking forward for 10 steps.
Why It Helps: Stretches the hips and legs while building strength and balance.
4. Torso Twists
How to Do It:
- Stand with feet hip-width apart.
- Swing your arms gently side to side, twisting your torso.
- Do it for 20 seconds.
Why It Helps: Warms up your core, spine, and shoulders.
5. High Knees
How to Do It:
- Jog in place while bringing your knees up toward your chest.
- Move your arms like you’re running.
- Keep a quick pace for 30 seconds.
Why It Helps: Gets your heart pumping and loosens up your hip flexors.
6. Butt Kicks
How to Do It:
- Jog in place, but this time try to kick your heels up to touch your butt.
- Swing your arms naturally.
- Continue for 30 seconds.
Why It Helps: Wakes up your hamstrings and improves balance.
7. Jumping Jacks
How to Do It:
- Jump your feet out while lifting your arms above your head.
- Jump back to the starting position.
- Repeat for 30 seconds.
Why It Helps: A full-body warm-up that boosts your energy fast.
8. Hip Circles
How to Do It:
- Place hands on your hips.
- Move your hips in a wide circle, clockwise, then counterclockwise.
- Do 10 circles each way.
Why It Helps: Opens up tight hips and lower back.
9. Toy Soldiers
How to Do It:
- Stand tall and kick your right leg straight up while reaching toward it with your left hand.
- Alternate sides as you walk forward.
Why It Helps: Stretches the hamstrings and improves coordination.
10. Side Lunges
How to Do It:
- Step to the right and lower into a lunge.
- Push back to the center, then lunge left.
- Repeat for 10 lunges per side.
Why It Helps: Activates inner thighs and glutes.
How to Add Dynamic Stretches to Your Routine
Do them before:
- Strength training
- Running or jogging
- Yoga or Pilates
- Sports practices or games
How long should your warm-up be? Spend about 5 to 10 minutes on dynamic stretching before your workout.
Want an easy way to keep track of your warm-ups? The MyFitnessCoach app lets you build your own warm-up routines, log your workouts, and even follow guided pre-workout stretches tailored to your goals.
Who Should Do Dynamic Stretching?
Everyone! Whether you’re:
- A beginner starting your fitness journey
- An athlete preparing for training
- A mom doing yoga at home
- A senior trying to stay active
Dynamic stretching helps all ages and fitness levels. And with the MyFitnessCoach app, you can find guided dynamic stretching plans that match your skill level and goals.
Why Use MyFitnessCoach for Your Fitness Journey?
Let’s be honest: keeping track of all your workouts, meals, and stretches can be overwhelming. But not with MyFitnessCoach!
Here’s what makes it stand out:
- Workout Logger
- Customized Plans for Stretching and Exercise
- Food Logger and Diet Tracker
- Yoga, Pilates, and Meditation Routines
- Fitness Tracking with Wearables
- Build Your Own Workout Feature
- Prehab and Rehab Friendly Workouts
Plus, everything is in one place. Just open the app, and you're ready to move.
Final Thoughts
Warming up is not a step to skip, and dynamic stretching examples are the perfect way to do it right. These fun and simple moves will help you feel stronger, safer, and more ready for any workout.
So next time you’re about to break a sweat, take just a few minutes for dynamic stretches. Your body will thank you.
Want help getting started? Download MyFitnessCoach today and unlock easy guided stretches, workout plans, and more all in one place.
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