Soreness is no joke.
While it may seem at times that nothing you do will make it go away, the best thing about stretching is simply working through the pain. From increasing circulation, improving flexibility, relieving tension in your muscles, stretching is a game-changer and is essential if you plan to progress in your health and fitness journey.
You have probably heard the term “lactic acid” when it comes to stretching. While the science behind lactic acid build-up is complex, the correlation between dynamic stretching and the reduction of lactic acid build-up is concrete.
Dynamic stretching, as opposed to static stretching, is active movements that capture a range of motion for both your joints and muscles.
Check out these 5 examples of dynamic stretches that will reduce soreness and prepare your body for future movement!
Hold your arms out to your side, parallel to the floor. Make small circular motions with your arms, going both clockwise and counter-clockwise.
LUNGE WITH SPINAL TWIST
Alternate a reverse lunge where you move slowly and hold the lunge for a couple of seconds. At the bottom of each lunge slightly twist your upper body towards your front knee. Twist back to center, pull your back leg up to standing, and repeat on the other side.
Find something to hold on to and create about a foot of space between your body and what you are holding onto. Swing your leg like a pendulum, back and forth, only bring your leg to a height that is comfortable.
Stand straight up, bend your body at the waist until your hands are hovering the floor, and crawl out on your hands until you are in a plank position. Crawl your hands back towards your legs and lift at the hips until you are back up to standing. Repeat and move slowly, warming up your shoulders, hips, and hamstrings will every inchworm that you do!
KNEE TO CHEST
Bring your knee to chest, wrapping your hands around your shin. Pull up slightly so that you feel the stretch, but not so much that it is painful. Hold for 10 seconds and switch to the other leg.