Whether you’re preparing for a workout, recovering from an injury, or simply looking to improve your overall flexibility, this warm-up and dynamic flexibility routine is a perfect addition to your daily movement practice. Designed to gently activate your muscles, increase circulation, and improve mobility, this 16-minute sequence is easy to follow and effective for all fitness levels. Let’s dive into the details!
Warm-Up (2 minutes)
- Gentle Marching in Place: 1 minute
- Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
Dynamic Flexibility Routine (13 minutes)
- Dynamic Toe Touches – 1 minute
- Stand with feet shoulder-width apart.
- Slowly bend forward, reaching toward your toes, then return to standing.
- Repeat for 5 to 10 seconds, 6 to 8 repetitions.
- Dynamic Calf Stretch – 1 minute (30 seconds each leg)
- Place your hands against a wall.
- Step one leg back and stretch the calf, then bring it forward.
- Alternate stretching and releasing for 5 to 10 seconds.
- Switch legs after 30 seconds and repeat.
- Dynamic Lateral Lumbar Flexion – 1 minute (30 seconds each side)
- Stand tall with feet shoulder-width apart.
- Reach your left arm overhead, bend gently to the right, then return to center.
- Hold for 5 to 10 seconds, then switch sides after 30 seconds.
- Dynamic Hamstring Stretch (Seated Prop Stretch) – 2 minutes (1 minute each leg)
- Sit on the floor with one leg extended and the other bent.
- Reach toward your extended foot, hold for 5 to 10 seconds, then return to sitting.
- Repeat for 1 minute, then switch legs.
- Dynamic Quadriceps Stretch – 1 minute (30 seconds each leg)
- Stand tall, holding a chair for support if needed.
- Grab your right ankle and pull toward your glutes for 5 to 10 seconds, then release.
- Alternate between stretch and release, switching legs after 30 seconds.
- Dynamic Supine Twist – 2 minutes (1 minute each side)
- Lie on your back with arms outstretched.
- Bend your right knee and cross it over your body for 5 to 10 seconds, then return to center.
- Repeat for 1 minute, then switch sides.
- Dynamic Seated Piriformis Stretch – 2 minutes (1 minute each leg)
- Sit on the floor with your legs extended.
- Cross your right leg over your left, twist gently for 5 to 10 seconds, then return to neutral.
- Repeat for 1 minute, then switch sides.
Cool Down (1 minute)
- Deep Breathing: Sit or lie down, focusing on deep, slow breaths for 1 minute.
Each stretch focuses on gentle movement rather than static holds, promoting flexibility while reducing the risk of strain. Repeat each movement as smoothly as possible, focusing on form and breathing throughout the routine.
Why This Routine Works
This sequence focuses on dynamic stretches, which are ideal for preparing your body for movement and improving flexibility without the risk of strain. By focusing on gentle, fluid movements and proper breathing, you’ll feel more mobile, energized, and ready for your day.
Ready to Move Better?
If you’re looking for personalized guidance to improve your flexibility and address any movement limitations, we’re here to help! Book an appointment with our expert physical therapists today and take the first step toward a healthier, more active lifestyle.
