Lion Rise Fitness - Dynamic Stretches

Dynamic Stretches: These are stretches by doing repeated movements in order to bring more blood flow to the targeted area to prevent injury while exercising. You should do dynamic stretches BEFORE your workout.

Ankles

Dynamic Ankle Stretch I: Starting position is either sitting in a chair or standing face first against a wall with arms holding you to keep you stable. Extend your right leg out in front of you, keeping the other on the floor. Begin to rotate your right ankle; 10 to 20 rotations clockwise and 10 to 20 counter-clockwise.

Tuck Stretch: Starting position is laying back against the floor. Place hands on knees to pull them close to body and roll ankles clockwise then counterclockwise.

Back

Alternating Toe Touches: Starting position is a wide stance, and the feet should be facing forward to start. Hinge at the hips and reach towards your right foot with the opposite hand. As you do this, be sure to soften the right knee. Immediately shift to the opposite side. (This dynamic stretch is for your lower back)

Double Arm Standing Back Stretch : Starting position is standing with your feet at shoulder width apart, face forward, keep the back straight. Bring both straight arms upward slightly, then pulse downward, raise the hands even higher , and pulse again. Do this until your arms reach overhead. (This dynamic stretch is for your upper back)

Calves

Toe Swipe: Stand up tall and place one foot in front of you with the heel dug in and the toe pointing up.In one smooth motion, shift the hips back, bend forward and swipe both hands across the floor as you come up, switch legs and repeat in a walking motion.

Runner's Calf Stretch: Place both hands against a wall and step both feet out behind you. Bring one heel off the ground, and as you place it back down, raise the opposite heel. Continue this exercise in a smooth motion as if you are walking.

Chest

Cactus Stretch: Lie on your back with the knees bent and feet flat on the floor.Move your arms out to the sides, bend the elbows and point the finger tips up towards the ceiling. Move the hands backwards till the forearms reach the floor then come back to the starting point and repeat.

Chest Flys: Start out standing feet shoulder width apart and slowly bring straightened arms to the opposite shoulder overlaping each other and then return to starting position.

Core

Bow Draw Torso Twist: Stand with your feet at shoulder width apart. Twist the torso to the right while the right arm in parallel to the floor and the left arm is across the chest as if you were about to draw the string on a bow. Twist to the opposite and adjust the arms to do the same. Repeat for up to 30 seconds and keep the core engaged.

Dynamic Cobra: Lie face down on the floor and place both hands directly under the shoulders. Push your chest off the floor by extending the arms. Face forward and create an arch in the back Immediately come back down to starting position and repeat.

Hamstrings

Frankensteins: Start by putting right arm in front of you about eye level. Then try to raise your right leg as high as you can towards your right hand then switch sides. You want to do this is a walking motion.

Lying Hamstring Stretch: Lie on your back with one leg extended out and lift the opposite leg (with a bent knee) up to a 90 degree angle. Extend the leg upward to where the foot is parallel to the ceiling, then bring it back down again and repeat a few times.

Hips and Glutes

Fire Hydrant Circles: Start out on all fours, Make sure that only working leg is moving not the upper body or other leg. Keep right leg bent and move hip/leg in a circular motion foward five times then backward five times.

Hinge and Reach: Stand with feet shoulder width apart and with palms facing each other. Keep soft bend at the knees while maintaining elongated spine. Hinge hips while pushing glutes back and outstretch arms forward at shoulder height. Thrust hips forward returning to standing position and swing arms slightly behind body

Neck

Head Rolls: Stand straight with shoulders back and chest out. Face the head forward then drop chin to chest, roll head to the right then face chin up to ceiling then roll to left back to center and repeat in opposite direction.

Extensor Stretch: Sit or stand up tall and face the head forward and bring the chin down towards the chest. You can press into this stretch gently by pressing on the back of the head or the chin. Lift and lower the head for a few reps and be sure not to force the stretch.

Quads

Side Lying Stretch: Lie down on your right side with one arm resting on the floor and the other hand planted for balance.Bend the left knee and bring the heel in towards the glutes, then return to the starting position then repeat for a few reps before switching to the opposite side.

Shoulders

Arm Circles: Start by standing feet shoulder width apart and arms at your sides. Raise arms laterally to about eye level. Make small circles with your arms and gradually get bigger circles then go back to smaller circles then starting position.

Goal Post Arms: With your back to a wall, allow scapula to rest in a neutral position and bring both elbows out to 90 degrees (so the sides of your biceps are in contact with the wall). Without moving the position of your elbows, turn right arm upward, so back of the right hand touches the wall, and left arm downward, so left palm touches the wall (or they come as close as possible). Slowly switch (right arm up, left arm down; then left arm up, right arm down) for about 30 seconds, trying to keep arms at 90 degrees throughout.