Dynamic stretches (stretching on the move)
Stretches that are not held still: you repeat a movement and widen the range little by little. Use them before you get moving, for example before exercise or housework.
How to choose
- Start with small movements and make them a little larger with each repetition.
- Rather than bouncing to gain momentum, move at a speed you can control.
Self-stretches19 lessons
Front-and-Back Leg Swing
Hip, front to back (back of the thigh and front of the hip)
- Standing
- Wall
- Dynamic
Side-to-Side Leg Swing
Hip, side to side (inner thigh and side of the hip)
- Standing
- Wall
- Dynamic
Standing Trunk Rotation
Trunk and spine (rotation)
- Standing
- Dynamic
Arm Open-and-Close Swing
Chest and front of the shoulders
- Standing
- Dynamic
Alternating Knee Hug
Glutes and back of the hip
- Standing
- Wall
- Chair
- Dynamic
Split-Stance Lunge with Overhead Reach
Front of the hip and front of the body
- Standing
- Dynamic
Hip Hinge Sweep
Back of the thigh and glutes
- Standing
- Dynamic
Alternating Side Reach
Side of the trunk (latissimus dorsi and obliques)
- Standing
- Dynamic
Cat-Cow
Spinal flexion and extension
- All fours
- Dynamic
Thread the Needle
Upper back rotation
- All fours
- Dynamic
Side-Lying Open Book
Upper back and chest (rotation)
- Side-lying
- Dynamic
Quadruped Rock Back
Glutes and hip flexion
- All fours
- Dynamic
Adductor Rock Back
Inner thigh
- All fours
- Dynamic
Frog Rock Back
Inner thighs and hips
- All fours
- Dynamic
World's Greatest Stretch
Front of the hip, back of the thigh and upper back
- Floor / on your back
- Dynamic
Standing Hip Circle
Hip in every direction
- Standing
- Wall
- Dynamic
Down Dog Pedal
Calves and back of the thighs
- All fours
- Dynamic
Ankle Dorsiflexion Rock
Ankle and calf
- Standing
- Chair
- Dynamic
Active Leg Lowering
Back of the thighs
- Floor / on your back
- Towel
- Dynamic
Caution
Stay near a wall or chair for the stretches that are more likely to make you unsteady. Stop if you feel sharp pain, numbness or dizziness. If you are under medical care, recovering from surgery or pregnant, check with your healthcare professional first.