Dynamic stretching
is stretching where you MOVE and stretch at the same time. In contrast, traditional static stretching is where you
stand still and stretch. Dynamic stretching can help you to
increase your overall flexibility. However, it should be attempted after you are
fully warmed-up. In addition, this is not ballistic stretching (where you attempt to go beyond
your natural stretching limits) which is a more dangerous form
of stretching and causes more injuries. Therefore, do
not
try to stretch beyond your normal static stretching limit (i.e.
stop if a stretch hurts). In addition, you should always see a doctor before starting
any strenuous exercise program. Watch the videos below
for a large variety of dynamic stretching ideas. Or visit our
main
stretching page for static stretches.
For a more complete definition of dynamic stretching, please
read this
Wikipedia article.
It describes the benefits of dynamic stretching and a number of
dynamic stretches.
Or read this
Cleveland Clinic article for another review of dynamic
stretching and some stretching examples.
This
NY Times article
argues that dynamic stretches are more effective than
traditional static
stretches.
Here are some of my favorite martial arts dynamic stretching techniques:
Extend your arm
in front of you and try to kick the palm of your
hand. Start waist high (or chest high) and gradually raise your hand.
Don't hurt yourself by starting too high or kicking beyond your
natural limit. This stretch will help to increase the height of your kicks.
Try running around the Dojang (your Taekwondo school) and lift
your knees as high as you can while you run. Kind of dorky
looking but another dynamic stretch that helps your flexibility
and kicking height.
I
call these "Lateral Leg Swings" - Swing your leg up to the side
(lateral versus forward) and then
swing it back so it crosses in front of your other leg. Do this
slowly and gradually increase the lateral height of your kick. This stretch will help
you to achieve higher roundhouse kicks.
See the videos below for dozens of ideas. Some of these dynamic
martial arts stretches look very useful and others seem more questionable. :)
Lots of "interesting" dynamic stretches - pick & choose the ones right for you!
