In Africa, traditional dynamic stretches have been practiced for generations for better flexibility and to avoid injuries. Not only are they effective, but they are also derived from cultural ...

Here are nine of the best dynamic stretches to start practicing now. For each of these stretches, aim for 10-15 reps per movement. Leg Swings (Front-to-Back) ...

Stretching before a workout doesn’t have to be boring. If you’re eager to get your heart rate up and your body moving, try starting off with dynamic warm-up exercises that offer both immediate ...

African footwork is a lively and dynamic dance form that not just mesmerizes people but also provides several physical ...

From this position, try to straighten out your leg. “Now he's using his arms to pull down on that leg, increasing the stretch he's feeling there,” notes Becourtney.

This stretch is both static and dynamic, so it’s a great move to start your stretching routine. It will increase flexibility in your hamstrings, hip flexors, glutes, quads, and calves.

Stretch for five to 10 minutes before running, focusing on dynamic stretches that get your blood pumping and raise your body temperature to warm up your muscles.

Instead, Freeman suggests muscle activation and dynamic stretching. "Activation is a fancy way of saying that we want to prime your muscles for the movements they are about to do," Freeman explains.

Switch legs and repeat. do this 5 to 10 times with each leg. Squat to hip flexor With your legs hip width apart, slowly squat a little like you are going to sit in a chair.

Mix in some static or dynamic leg stretches if you are feeling tight. Pacing Drills Do the first 400-meter run at your typical jogging pace. Let's say your normal pace is an eight-minute mile.

If you're doing this stretch before exercise as a dynamic movement, do three rounds of five to 10 reps, two to three seconds per set.