There are several benefits of dynamic stretching before exercise. Dynamic stretching is defined as a kind of stretch that uses the momentum of a movement to complete its extension of the muscle groups. Arm circles, leg raises with momentum and walking lunges are all common examples of dynamic stretching. The main benefit of using dynamic stretching just before a sporting event or fitness routine is that, because dynamic stretches use motions similar to those that an athlete undertakes, they effectively simulate a performance experience.
1. Dynamic stretching before exercise increases range of motion
Stretching helps in improving flexibility and range of motion. An effective flexibility training program can improve your physical performance and help reduce your risk of injury. By improving your range of motion, your body requires less energy to make the same movements and you also will have more flexible joints thus lessening the likelihood of injuries acquired during workouts or during daily activities.
2. Dynamic stretching before exercise reduces the risk of injury
Being flexible can help to prevent injuries. This can include acute injuries, such as a hamstring strain and overuse injuries such as IT band syndrome or plantar fasciitis. Stretching has been used in the warm-up process for many years. It is thought that having flexible muscles can prevent acute injuries by gently stretching the muscle through its range before exercise.
3. Reduce pain
Stretching is also a fantastic thing to do because it can help to reduce muscle pain. Muscle pain can be caused due to working out too hard and lifting too much weight, something that has to do with those micro-tears we mentioned before. Muscle pain can also be caused by overly tight muscles and a lack of flexibility. Stretching can go a very long way in reducing the pain caused by tight muscles.
4. Improve postures
Stretching helps ensure correct posture by lengthening tight muscles that pull areas of the body away from their intended position and keeping your muscles loose. Stretching the muscles of the lower back, chest, and shoulders can help keep the spine in better alignment and improve overall posture by relieving aches and pains. With reduced pain, there is a reduced desire to hunch or slouch.
5. Reduce or manage stress
Dynamic stretching relaxes tight, tense muscles that often accompany stress.
6. Improve mechanical efficiency and overall functional performance
By doing flexibility training, you will notice less pain, improved movement, reduced muscle soreness, and improved physical performance. Stretching exercise practices like yoga also help relax muscles, and your mind so you stress less. The feeling of well-being and vitality you will notice because of a regular flexibility routine can provide many important health benefits.
7. Promote circulation
Stretching increases blood flow to the muscles. This helps to reduce post-workout soreness and shorten recovery time, along with improvement in overall health. Also, better blood circulation promotes cell growth and organ function. The heart rate also decreases as it does not have to perform extra and helps in maintaining consistent blood pressure.
8. Decrease the risk of low back pain
Dynamic stretching promotes muscular relaxation and thus, can reduce the risk of low back pain. Since those muscles are commonly contracted throughout the day, due to sitting throughout the day or doing any kind of activities, they can become stressed which leads to back pain. Flexibility in the hamstrings, hip flexors, quadriceps, and other muscles helps to reduce stress on the lower back and reduce the tightening that causes pain.
9. Dynamic stretching before exercise reduces soreness
Dynamic stretching should always be done before and after a workout. This gives your muscles enough time to relax. Stretching increases blood flow in your body which in return increase nutrient supply to the muscles and relieve soreness in the muscles.