Dynamic Flexibility

Let’s begin with basic generalizations.
If you are flexible than you are most likely not stable.
If you are strong and stable than you may not be very flexible.
Very few of us are both stable and flexible.

What if we could do both stable and flexible?
This is where dynamic flexibility, or dynamic stretching, comes in. It is different from static stretching. Think of it simply as stretching while moving. The controlled stretching movements will improve range of motion, loosen up muscles, elevate body temperature and increase blood flow.

You will learn to move more efficiently, develop strength and will never make the excuse of not having time to stretch again. However, dynamic flexibility is most effective when sport-specific. So think of the activity you are going to participate in and ask yourself…

  • What movement patterns will I be moving in? Lateral? Sagittal? Frontal?
  • What muscles will I going to be using?
  • How many repetitions will I be performing?
I recommend you begin with 5 repetitions then scale up to 10 or 12 as you become more comfortable.

A breakdown of key movements courtesy of Athletic Performance.

Forward Lunge Elbow to Instep

Starting Position

  • Step forward or backward into lunge with right foot
  • Place left hand on the ground and right elbow to the inside of the right foot, and hold stretch for1 -2 seconds
  • Place right hand outside of foot and push hips to sky
  • Drop hips and step into next repetition with the other leg
  • Continue for predetermined number of repetitions

Coaching Keys

  • Keep back knee off ground
  • Contract back glute during stretch

You Should Feel It

  • Stretch in both groins, back leg hip flexor, front leg buttock and hamstring

Lateral squat low

Starting Position

  • Standing in a very wide squat stance


  • Shift your weight to the right, bending your right knee and keeping your left knee straight, and hold stretch for two seconds
  • Keeping your hips in squat position, slide hips to the left side and repeat stretch with right leg straight
  • Continue for prescribed number of repetitions

Coaching Keys

  •  Keep knee on squatting side behind toes
  • Keep weight on midfoot to heel
  • Keep chest up and back flat
  • Keep hips low throughout movement

You Should Feel It

  • Stretching the groin

Exercise Consciously.

– Erwin

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