Dynamic Stretch Routine

Dynamic Stretches – 5 Minutes

Note: These are listed in alphabetical order. We have also provided direct links to the source of the materials below.

Each of these stretches should be held for 10 seconds with 10 second breaks.


Ankle Circles

Stand and hold onto a stable surface for balance if needed. Lift right foot off the ground and circle it in each direction 10 times. Switch legs.

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Side Leg Swings

Hold onto a stable surface; keep your upper body still, and swing your right leg across your body and then out to the side 20 times, loosening up you’re hips and iliotibial band.Switch sides.


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Front to Back Leg Swings

Arm Windmills

Stand with your feet hip-width apart and make big circles with your arms, swinging them forward 10 times. Then reverse directions for 10 circles.

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Chest Stretch



Sky Reach

Stand with your feet hip-width apart. Reach your right arm out to the side and up overhead, reaching toward the sky. Lower and repeat with the left arm. Alternate for 20 reaches.



Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg.