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Types of Dynamic Flexibility Exercises

Types of Dynamic flexibility exercises

Here is a list of dynamic flexibility exercises that you can incorporate into an ‘active warm up’ Dynamic leg exercises;

Dynamic flexibility exercises for For Hamstrings and hip flexors:

Forward and backwards front on leg swings:

This gets both the hip flexors (psoas muscles) and hamstrings (back of legs) in the same exercise. Simply hold on to a rail or support with one hand and wit the opposite leg start swinging to make your leg reach high up towards your head in front of you and on the way back let the leg swing behind you. Make sure you start slowly and cautiously and increase range of stretch slowly with each swing. Do about 7-10 reps on each leg twice.

Dynamic flexibility exercise For hips and glutes;

Similar to above this time you are supporting yourself with both hands onto a support around chest level in front of you. You simply swing you leg from side to side in front of you pivoting on your foot to allow the leg to fully swing up high side to side. Try thinking of it as a wind screen wiper almost touching opposite shoulders each time you swing. Again aim for 7-10 reps on each leg twice.

Dynamic flexibity exercise For lower back and trunk and also hips;

Scorpions;

This is called scorpions because you mimic a scorpion’s tail. You lie flat on your back and spread your arms out to your side like you are making a cross shape. You then start to swing one leg across your body to try and reach above your level of your out spread arm so its opposite leg to opposite arm. Again slowly increase the range and aim to get it as high above each arm as possible. If you struggle with the range it may indicate tight hip muscles and lumber region.

You can do another variation of this exercise which works the same sort of muscles this time lying face down with arms spread out like before and gain trying to swing each leg to the opposite arm and increasing the range of stretch slowly.

Other ways of dynamic flexibility exercises; You can warm up the hips very well by stepping over and under a bar or a set of hurdles; this has a really quick effect of warming the area up very quickly and easily. Simply step over a given height of bar or hurdle backward and forward. Once you get good increase the height to get over it making sure you keep good from and your back straight.

These are the core dynamic flexibility exercise, I think you can get the idea now, generally any limb movement exercise that gradually increases the speed and range can be dynamic flexibility exercise. It is a great way for sports specific flexibility.

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