Dynamic stretches are crucial for you to do in order to have a great workout and prevent injuries. It uses the force of production of a muscle and the body’s momentum to take a joint through the full range of motion. Dynamic Stretches activates the muscle you will use during your workout, improves soft tissue extensibility and enhances muscular performance and power. I suggest you do these stretches as a warm up before exercise such as strength training, but after self- myofascial release. Choose 3-5 different exercises and perform 10-12 reps for 2 sets.
In a table position, lift your left arm so its parallel to the ground. At the same time, lift your opposite leg (right leg) so your thigh is parallel to the ground and your shin is perpendicular. Your knee should be bent at 90 degrees and your glute muscle activated. Hold for few seconds and switch sides.
Stand with feet shoulder width apart. Get into squat position, with feet externally rotated 5-10 degrees. Bodyweight should be evenly distributed across the feet. Slightly lift the toes to ensure weight remains balanced. Knees should be directed outward with the help of the elbows pushing them out further once adapted to correct form. Spine in neutral position, hamstrings should make contact with calves. Torso should be upright and shoulders behind midline. Eyes remain horizontal throughout.
Walking Quad Stretch
Stand with your feet shoulder width apart, pull navel in and relax shoulders. Bend your left leg, bringing your heel toward your butt, and grasp your left foot with your left hand (or right for advanced). Switch legs and repeat.
Walking High Knees
Take an overly high step, driving your knee as high as possible, at the same time push up on the toes of your opposite foot. Use correct arm swing of 90degree angle and driving your hands up to the throat level and back beyond rear pocket.
(core exercise but beneficial to add to lower body routine)
Lie on your stomach and prop your weight on your forearms and toes. Keep your back straight while drawing in navel. Hold this position for at least 30 seconds.
Lie on your back with your weight on your upper back. Your legs will be bent at the knee. Lower your butt almost to the ground and thrust upward by activating your glutes.
Stand with straight posture and both feet together. Step forward with hands on hips, bending the front knee slowly while lowering into lunge position. The front thigh should be parallel with the ground and the lower leg vertical. Your torso should stay straight up and looking forward. The front knee should not advance beyond your toes. Pull rear leg through going forward in a continuous motion.
Leg Swings: Front to Back
Stand near a sturdy object. Use upper body and lean against object. Stand on one leg and draw opposite leg back. Slowly move through hips, front to back. Repeat with opposite leg.
Leg Swings: Side to Side
Stand near a sturdy object. Bring one leg forward for support. Use upper body and lean against object. Draw navel inward. Keep rear foot on the ground, with opposite hip flexed. Slowly move through hips, back and forth to opposite sides.
Stand in proper alignment, with hands behind the head. Draw navel inward. Lower to a squat position, under control and without compensation (toes straight ahead, knees in line with toes). Extend hips, knees and ankles and repeat.
Stand on one leg in optimal posture, keeping raised leg parallel to the standing leg. Imagine the floating leg is resting on an imaginary phonebook. Draw navel inward. Squat, in a controlled manner, bending the ankle, knee, and hip while reaching the opposite hand near the standing leg toe. Return the the starting position while maintain gluteal activity.