You know this. Stretching before and after a workout is important. Dynamic stretching includes controlled arm and leg movements that, ideally, should mimic the motion of the exercise. For instance, if you’re planning a run, start your warm-up with arm swings and walking high knees.
Here are four of my favorite dynamic stretches:
Inchworm – from a push up position, walk feet to hands and then walk hands out back to original push up position.
Arm Swings – rotate arms in small circles that get bigger, swing across body, too.
High Knees – lift knees as high as comfortable, adding an in-and-out hip rotation as you walk forward.
Butt Kicks – pretty self explanatory. Start slowly and then increase your speed to a jog.