What is something that can help enhance mobility, prevent injuries, and improve performance?
If you guessed dynamic stretching, you had the right answer.
That said, when most people hear the term “stretching” they mostly think about static stretching. These are stretches you do without movement, like holding a quad pull stretch for 60 seconds.
A dynamic stretch is different. The dynamic stretching equivalent to a quad pull, for example, would be doing butt kicks. The action of kicking your butt with your heels requires movement, which is dynamic.
Now, both will stretch the quadricep muscles, but are usually done at different times. The reason for that has to do with how they affect your performance differently.
Don’t worry, I’m going to teach you more about dynamic stretching in this article. After that, I’ll give you all my favorite upper body dynamic stretches for a proper warm-up.
Because no matter what your fitness goals are, dynamic stretching can be helpful. So, let's get into it!
What Is Dynamic Stretching?
Dynamic stretching is very common nowadays. It's a type of stretching usually performed as a warm-up before any physical activity.
But, why wouldn't you just do static stretches before these activities? Trust me, there's a reason.
You see, dynamic stretching is designed to prepare the body for intense physical exertion. It does this by activating the specific muscles that will be involved in the exercises you’re about to do.
You're also moving your joints through a wide range of motion in the process. This helps extend your range of motion safely during your workout or competition (2).
Static stretching increases your range of motion too, but it has a downside. It can hinder your performance a bit during your workout if done beforehand (1). That's why dynamic stretches are the far better option before you workout!
Dynamic stretching differs from static stretching in several key ways:
Motion
Dynamic stretching is always done in motion. Unlike dynamic stretches, static stretches are performed without movement.
Don't get me wrong, there are benefits to both. However, dynamic stretches are much more ideal as a warm-up. Static stretching is best done after the workout.
Muscle Engagement
Dynamic stretches engage the muscles you're about to work out. This helps improve the circulation of blood and oxygen to these muscles. It increases their temperature too, which prepares them for the demands of exercise (3).
Warm-Up
Dynamic stretching serves as an effective warm-up, while static stretching doesn't. Dynamic stretching differs here because it literally warms you up. That, and it can increase performance, where static stretching can do the opposite.
Warming up prepares your body for more intense workouts, and helps to reduce the risk of injury. So, if you're going to stretch before your workout, make sure they are dynamic stretches!
Benefits of Dynamic Stretches
Dynamic stretching is an essential component of any well-rounded warm-up routine. It should be done before every workout. But why? Why is it important?
Well, dynamic stretches prepare your body for whatever you're about to do. Trust me, coming from someone that’s had many injuries … you want to prepare your body for the workout ahead.
That alone is the biggest reason why they're important. But other than that, dynamic stretches can offer some key benefits.
Dynamic Stretches Improve Range of Motion
Dynamic stretching involves moving your joints through a full range of motion. This allows your muscles to stretch and contract at the extreme ends of each movement.
This helps increase muscle flexibility and activation of those muscles. This also improves your range of motion, which can help you get more out of every exercise you do. That could equate to you seeing better results from your workouts!
Dynamic Stretches Increase Blood Flow to Muscles
Dynamic stretching raises your heart rate and increases blood flow to your muscles. This can be a great thing before you exercise.
More blood flow delivers more oxygen and nutrients to your muscles, and warms them up. This increase in temperature and blood flow prepares your muscles to perform at their best.
Dynamic Stretches Reduce Risk of Injury
Dynamic stretching helps reduce the risk of injury in a couple ways. One, it does this through increasing your range of motion actively. Two, it helps decrease passive stiffness in your muscles (4).
This can help your muscles become less prone to strains and tears when you start pushing it. Injuries can still happen, but are less likely after warming up with some dynamic stretches.
Dynamic Stretches Improve Balance and Coordination
Dynamic stretches often involve movements that challenge your balance and coordination. This can help improve your body's positional awareness and overall coordination. For sports and activities that require precise movements, this can be particularly beneficial.
It’s no wonder why it’s common for sports teams to do dynamic stretching warm-ups before practices and games. For you to perform at your best, you may consider doing the same!
8 Effective Upper Body Dynamic Stretches
Now it’s time to talk about some upper body dynamic stretches you can do!
They may not feel like your traditional stretches, but I promise they’ll get your body prepared to do some work. Whether you're using them for an upper body day, or adding them to your warm-up routine as a whole ... They can make a big difference.
Here are 8 effective upper body dynamic stretches that put you in motion and prepare you for whatever activity you’re about to do.
1. Arm Circles
Arm circles are great for getting the blood flowing in the muscles surrounding your shoulders. This includes your chest muscles, deltoids, and rotator cuff muscles to an extent. This is a great dynamic stretch to prepare your upper body for action.
Stand with your feet shoulder-width apart and your arms out to the sides at shoulder height. Start by making small circular motions with your arms.
Gradually increase the size of the circles until you’re moving each arm in a full range of motion.
After 15-20 seconds, reverse the direction and repeat.
2. Scapular Pull-Ups
This is one of my favorites to do before an upper body pull-day! This can help warm up the muscles between your shoulder blades well. During your upper body exercises, this can help keep your shoulder blades stable.
Grab a pull-up bar at shoulder width and hang from it. Relax your shoulders and allow a nice stretch in your chest and lats.
From here, keep your arms straight and grip the bar hard. Pull your shoulders down and pinch your shoulder blades together. You’ll effectively be pulling your body weight up when you do this.
Hold the contraction for a second, and then release back to the fully stretched position. Do this for 10 reps total.
3. Cat-Cow
This is a favorite of mine when it comes to loosening up your spine. It mostly targets your erector spinae muscles, but will also gets your core muscles a bit as well.
To start, get into a tabletop position on your hands and knees.
Inhale as you arch your back, pushing your belly toward the floor (Cow Pose). Next, exhale as you round your spine, pushing your belly toward the ceiling and tucking your chin toward your chest (Cat Pose).
Repeat this dynamic stretch for 30 seconds.
4. Band Internal Rotations
This is a great exercise for warming up your rotator cuff muscles, but it also targets your chest and lats a bit too. Every upper body day, I’m doing these!
Wrap the resistance band around any pole at the height of your upper abdomen. Facing the pole, turn to your left, and grab the band with your right hand.
Take a step to the left to stretch the band and create some tension in it. Bend your right elbow to 90 degrees and pinch your elbow to your side.
Allow your arm to rotate right, bringing your hand toward the pole with less tension on the band. This is the starting position.
Keep your elbow pinched to your side as you rotate your arm to the left. This will stretch the band, and bring your hand in front of your abdomen. Return back to the starting position, and repeat for 10 reps on each arm.
5. Band External Rotations
Similar to the internal rotations, these also target your rotator cuff muscles. After all, they call them your “rotator” cuff muscles for a reason. I also do these every upper body day!
Wrap the resistance band around any pole at the height of your upper abdomen. Facing the pole, turn to your right, and grab the band with your right hand.
Take a step to your right to stretch the band to create some tension in it. Bend your right elbow to 90 degrees and pinch your elbow to your side.
Allow the band to pull your right arm to rotate towards the pole, and your hand should be in front of your abdomen. This is the starting position.
Keep your elbow pinched to your side as you rotate your right arm away from the pole to the right as far as you can. When you reach your end range of motion, slowly return back to the starting position.
Repeat for 10 reps on both arms.
6. T-Spine Rotations
The main focus of this stretch is to help increase the range of motion when rotating your thoracic spine. Your obliques and abdominals will be doing the work on one side while getting stretched on the other. For me, they really help me feel loose and ready for activity!
Get down on your hands and knees with your knees under your hips, and your hands under your shoulders.
Lift your right hand off the ground, and bring your arm directly out to the side. Rotate your spine with your arm as far to the right as you can.
When you reach your end range of motion, rotate back toward the left. As you rotate back to the left, reach your right arm across your chest, under your body, and behind your left arm.
Rotate your spine to the left and keep reaching your right arm further. Keep reaching until your right shoulder touches the ground.
Hold that position for a second, then return back to the starting position. Repeat this for 10 reps with both arms.
7. Seal Jacks
This is like a jumping jack, but with your arms in a different plane of motion. These will give your chest, upper back, rear shoulder muscles a good stretch. Because you’re jumping too though, they’re helping your whole body get warmed up!
This is like a jumping jack, but with your arms in a different plane of motion.
Stand with your feet shoulder-width apart and extend your arms out in front of you. This is the starting position.
With a slight jump, land with your feet out wide. As you do this, pull your arms out to your sides as far as you can.
With another slight jump, bring your feet back to shoulder width. At the same time bring your hands back together with a clap in front of your chest.
Repeat for at least 10-20 reps.
8. Prone I-Y-T-A
These are some of my favorite warm up exercises on any upper body day. They are not stretching really, but they are getting your shoulders and traps warmed up. I truly feel stronger and more warmed up after these every time!
Start by laying face down on the ground with your arms both straight and overhead.
To do the “I” keep your arms straight with your thumbs pointing up. Lift your hands up as high as you can without arching your back. Your entire body should resemble a capital “I”. Hold the contraction at the top for a second, and repeat for 10 reps.
To do the “Y” from here, pull your arms from straight overhead to 45 degrees out to the either side. Your body should be in a “Y” shape. Keep your thumbs pointing up and lift your hands up as high as you can without arching your back. Hold the contraction at the top for a second, and repeat for 10 reps.
To do the “T” from here, pull your arms from 45 degrees straight out to your sides. Your body should resemble a capital “T”. Next, turn your palms to face the ground, and lift your hands up as high as you can without arching your back. Hold the contraction at the top for a second and repeat for 10 reps.
To do the “A” from here, pull your arms back another 45 degrees behind you, and turn your thumbs toward the floor. Your arms should resemble a capital “A”. Pull your hands off the ground as high as you can. Hold the contraction at the top for a second, and repeat for 10 reps.
Performing Dynamic Stretches Safely
Performing dynamic stretches safely is crucial to reduce your risk of injury.
Here are some key principles to keep in mind when doing dynamic stretches before you train:
• Maintain proper form. Ensure that you perform each dynamic stretch with proper form. This means maintaining good posture and alignment throughout the movement. Pay attention to your body's positioning to avoid overstretching any muscles.
• Start slow. Begin with slow controlled movements, especially if you are new to dynamic stretching. Gradually increase the intensity as you become more warmed-up and flexible. When in doubt, focus on avoiding sudden, jerky movements.
• Keep your movements under control. Dynamic stretching should involve smooth, controlled motions. Avoid using excessive force or momentum to perform the stretches, as this can lead to injury. The key is to engage your muscles slowly in a controlled manner.
• Focus on your breathing. Incorporate proper breathing into your dynamic stretching routine. Generally, you should inhale as you prepare for a stretch and exhale as you move into it. Deep, rhythmic breathing helps relax your muscles and enhances your flexibility.
• Listen to your body. Pay close attention to how your body responds during dynamic stretching. If you experience any pain, discomfort, or unusual sensations, stop the stretch immediately. Dynamic stretching should not cause pain. Adjust the intensity or range of motion as needed to stay within your comfort zone.
Dynamic Stretches Are Just One Piece of the Puzzle
On your quest to achieve your fitness goals, don't skip out on dynamic stretching. They can play a crucial role in helping you perform at your best while staying injury-free.
Adding these stretches into your warm-up will set you up for success. This is true in the gym, on the field, or wherever your fitness journey takes you.
Just imagine how much longer it will take to reach your fitness goals if you do get hurt. That definitely wouldn't be fun. On top of that, warming up properly could lead to better workouts, and better results overall.
Just remember: your warm-up is only preparing you for the work you have to do. If you're training to reach a specific goal, your diet and workouts have to be on point too. Not only that, but you have to be consistent.
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References:
(1) Behm DG, Blazevich AJ, Kay AD, McHugh M. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab. 2016 Jan;41(1):1-11. doi: 10.1139/apnm-2015-0235. Epub 2015 Dec 8. PMID: 26642915.
(2) Iwata M, Yamamoto A, Matsuo S, Hatano G, Miyazaki M, Fukaya T, Fujiwara M, Asai Y, Suzuki S. Dynamic Stretching Has Sustained Effects on Range of Motion and Passive Stiffness of the Hamstring Muscles. J Sports Sci Med. 2019 Feb 11;18(1):13-20. PMID: 30787647; PMCID: PMC6370952.
(3) Opplert J, Babault N. Acute Effects of Dynamic Stretching on Muscle Flexibility and Performance: An Analysis of the Current Literature. Sports Med. 2018 Feb;48(2):299-325. doi: 10.1007/s40279-017-0797-9. PMID: 29063454.
(4) Iwata M, Yamamoto A, Matsuo S, Hatano G, Miyazaki M, Fukaya T, Fujiwara M, Asai Y, Suzuki S. Dynamic Stretching Has Sustained Effects on Range of Motion and Passive Stiffness of the Hamstring Muscles. J Sports Sci Med. 2019 Feb 11;18(1):13-20. PMID: 30787647; PMCID: PMC6370952.
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