22 Important Dynamic Workout Exercises To Prevent Injury

dynamic workout

Are you wondering why dynamic workout exercise is so important before your workout, or you know the importance of warm-up exercise, but you want to find out another good dynamic stretching you can add to your warm-up list?

Keep on reading, we will reveal our 15 important dynamic stretching exercises you can do for any type of workout and prevent injury.

What Is Dynamic Stretching?

A Dynamic stretch is a movement-based stretching.  A dynamic stretch is usually done as part of your warm-up routine before your workout.

Examples of dynamic stretch are trunk twist, walking lunge, lateral lunge walk, and leg swing against the wall.  You see many athletes will swing their legs, or run laterally during their warmup.

Why Is It Important To Warm-up Before Exercise?

Dynamic workout exercises are crucial to prevent injury during your workout or sport.  It is used during the warm-up routines, but it is more than just warm up by itself.

Dynamic stretching is different from static stretching (stationary hold in position stretch) to help increase flexibility in your muscle.

It is a movement-based stretching, it will stimulate movements you’ll execute during your exercise to better improve the movement.  By stimulating these movements, you decrease the chance of injury when you execute the moves and increase the performance of the movement.

22 Dynamic Workout Exercises

So it is important to get into a habit to warm up with a simple dynamic workout routine before you hit the gym.  They will help keep your joints, muscles, ligaments, and bones mobile, and prevent injury.

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You can follow the instruction and video below for 15 dynamic workout exercises

1. Arm Swing

  • swing one arm backward like swimming on the right, 10x, repeat on the other arm
  • now swing one from back to forward on the right, 10x, repeat on the other arm

2. ARM CIRCLE

  • Standing or sitting, with both arms raise 45° to the side,
  • Slowly circle your arms clockwise for 10-15 times
  • Slowly circle your arm counterclockwise for 10-15 times
  • Maintain an upward right posture
  • standing or sitting
  • abduct your arm to 90 degrees (raise your arm out to the side and shoulder level)
  • Start to make a small circle with your hand clockwise 10x, now make a bigger circle for 10x
  • repeat the above step in a counterclockwise direction
  • This can help loosen your shoulder joints, ligaments, and muscle

3. Neck roll

  • standing or sitting, relax your neck and shoulder, rotation your head clockwise 10x, counter-clockwise 10x

4. Jumping jack

  • do a normal jumping jack for 10x

5. T-Y-A arm movements

  • this warmup is great to warm up the shoulder and upper back muscles
  • start with abducting your arm to 90 degrees (a T sign with your arm)
  • Now raise your arm to approximately 130 degrees ( Y sign with your arm)
  • drop your arm down to regular position, and extend your arm to make an A sign

6. Wrist Circle

  • Clamp both hands together and starting to make a circle in a clockwise direction for 10-15
  • Repeat the same counterclockwise direction
  • You can do this exercise standing, walking, marching

7. Hip Rotation

  • Standing with external rotation of your hip by starting with your hip in flexion position and externally rotate your hip outward for 10-15 times

8. Leg Circles

  • Standing on both leg, shoulder-width apart
  • Shift your weight to one leg, while you abduct one leg out to the side (approximately 45°), you can stand near a wall or a chair to help with you balance
  • Start to rotate your leg clockwise for 10-15 times
  • Now Rotation your leg counterclockwise for 10-15 times
  • Repeat for the other leg
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  • Make sure you actively activate your core muscle during the movements. You can easily do this by actively contracting your abdominal muscle

9. Forward Leg Swing

  • You stand next to a pole, fence, or wall for support, with one hand placed on the support, make sure you have plenty of space around you for your forward leg swing
  • Make sure you stand up straight, the torso is nice and tall without rotation
  • Start to swing your leg forward as high as you can go, make sure you don’t go beyond your limit because you may cause overstretch injury.
  • Bring your leg back to down next to your supporting leg, and forward. Repeat for 10-15 times
  • Make sure you maintain a steady movement
  • Make sure you actively activate your core muscle during the movements. You can easily do this by actively contracting your abdominal muscle

10. Lateral Leg Swing

  • Stand in front of a pole, fence, or wall with both hands holding for support. Make sure you have enough space for lateral leg swing
  • Start to bring your leg out to your side (abduction of the hip) as far as you can, make sure it is a pain-free motion
  • Bring your leg back next to your leg and repeat 10-15 times.
  • Make sure you actively activate your core muscle during the movements. You can easily do this by actively contracting your abdominal muscle

11. Lunge Stretch

  • Stand with both feet shoulder-width apart
  • Lunge forward with your left leg, keep your knee directly above your ankle, make sure your knee not past your ankle
  • You should feel the stretch on your right hip flexors, make sure your trunk is facing forward, no rotation during the lunge
  • Hold for 2-3 seconds, push or step back with your left leg and return to starting position
  • Lunge forward with your right leg, and repeat the same steps above for 10-15 steps forward
  • If you have a knee problem, history of a knee injury, or pain during the lunge, you can decrease the repetition to 5-10 times
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  • If you’re still experiencing pain in the knee, stop the stretch and see your doctor first before you continue with the exercise

12.  Lateral Lunge Stretch

  • Stand with both feet shoulder-width apart
  • Lunge or step to the left side, with pressure on the left heel, keep your knee above your ankle during the lunge
  • Hold for 2-3 seconds, push or step back with your left feet back to the starting position
  • Lunge or step to the right side, repeat the same steps above for 10-15 times total
  • If you have a knee problem, history of a knee injury, or pain during the lunge, you can decrease the repetition to 5-10 times
  • If you’re still experiencing pain in the knee, stop the stretch and see your doctor first before you continue with the exercise

13. Trunk Rotation (Hip Circles)

  • Think of it like you’re doing a hula hoop without the hoop
  • Standing with both feet shoulder-width apart
  • Place both hands on your hip
  • Start to slowly rotate your hip clockwise for 10-15 times, your knee is straight, maintain an upward right posture
  • Now counterclockwise for 10-15 times

14. Cat and Cow Stretch

  • Cat and cow stretch is great to stretch out your back, hips, and abdomen muscles. This exercise is great for warmup and post-workout stretch.
  • You’re on your ground with both hands and knees on the ground
  • Take a deep breath in, arch your lower back upward, with your head looking up, drop your belly closer to the ground. hold for 10-30 seconds.
  • Breathe out, slowly arch your upper back upward to the sky, tug your tailbone in, your neck and head should flex, and look down on the ground. hold in this position for 10–30 seconds

15. Stationary Marching With Arm Swing

16. BodyWeight Squat to Cross Lunge

  • Start with a stand of the shoulder with apart
  • First, do a regular squat, get up, and across lunge by bringing your left leg cross to the right behind you
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17. Knee Flexion or Quad Pull

18. Lunge And Hamstring Stretch

  • This dynamic workout is great to loosen and warm up your hip flexor and opposite hamstring

19. Knee Up or Hip Flexion with Arm Swing

  • This dynamic workout is great to activate your hip flexors and abs muscles before your exercise

20. Standing Alternate Toe Touch With Hip Flexion

  • This dynamic workout is slightly complicated but it helps to activate your hip flexors and balancing.

21. Mountain Climbers

  • This is a simple mountain climber exercise to engage your core muscles

22. Lateral Archer Squat

    • This workout is great to engage your inner tight muscle and stretch that tight adductor muscle

Final Thought:

We went over the best 22 dynamic workout exercises that are great for you before your workout.  Proper warmup exercise can prevent injury, and makes your movement more smooth.  So the next time you exercise, don’t jump straight to the weight or treadmill, spend 10-15 minutes on the dynamic workout exercises above to warmup your body, increase blood flow, and avoid injury in the future.

Related Post:

  1. 20 Static Stretches And Benefit of Static Stretching
  2. 8 Best Foam Roller Stretches For Pain Relief
  3. 8 Best Upper Back Stretches For Pain Relief
  4. Foam Roller For Lower Back| Harmful or Benefit For You?
  5. 6 Best Static And Dynamic Stretch To Increase Flexibility
  6. Unlock Your Hip Flexor Review
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