7 active stretches you should do

7 active stretches you should do

Okay, your warm-up may not be the most exciting part of your workout—but it's still an important part of your fitness routine. Finally, a dynamic warm-up with active stretching prepares your muscles, joints, and even your brain for the work ahead. Active stretching is also an opportunity to check in with your body and see how you feel, noticing if one side of your body feels a little tighter than the other or if that lingering calf injury is flaring up today.

Not sure where to start with active stretching? Here's more on the benefits of warming up before a workout, as well as a guide to the best active stretches to add to your pre-workout routine.

The benefits of active stretching

First, a little refresher on the difference between active and passive stretching. With active (or dynamic) stretching, you increase flexibility through movement, rather than simply holding a position as you would with passive stretching. For example, a passive stretch might involve bending forward to touch your toes, while an active stretch would involve doing a caterpillar, where you start in a standing position, bend over and bring your hands up to a high plank, and your hands go back in to return to standing. Both target the hamstrings, but in completely different ways.

What is more important: flexibility or mobility?

The biggest benefit of active stretching is that this type of exercise prepares your muscles for the work ahead. “Dynamic stretching helps warm up the muscles and prepare them for movement,” says Jill Goodtree, a NASM-certified personal trainer and group fitness instructor and RRCA-certified running coach. Adding active stretching to your workout helps your body transition from sedentary to hard work and movement in all planes of motion.

With that in mind, dynamic stretching can also help prevent injuries. Here's how: A dynamic warm-up with active stretches increases muscle temperature and blood flow, which improves your performance during exercise and reduces the risk of injury to muscles and tendons. That's because warm, loose muscles are less likely to tear or tear during exercise, and because your central nervous system is activated, you're also better prepared to respond in the event of an awkward twist, trip, or near fall (think: you'll be better prepared to find your balance during a single-leg deadlift rather than falling and potentially injuring yourself.

The best tips for active stretching

While almost any type of active stretching is a good idea, you can maximize your warm-up time by being intentional about the stretches you use, says Goodtree.

"Dynamic stretching is best when it relates to the work being done in the workout," she explains. “For example, if your workout includes deadlifts, bodyweight good mornings are a great dynamic stretch to practice your hip hinge before adding weight.” So consider the workout you have ahead of you and choose your active stretches accordingly. For leg day, your active stretches may include bodyweight squats, good mornings, and side lunges, while a HIIT workout may require inchworms at a fast pace.

The 7 best active stretching exercises

The following active stretches prepare your muscles to move smoothly, efficiently, and safely, says Goodtree. No equipment is required. Take time to relax with each movement. Remember that these movements are intended to prepare you for your workout - they are not the actual workout itself, and you don't have to push yourself as hard as you can with these exercises.

How to add active stretching exercises to your workout routine:Aim to perform each movement for 30 to 60 seconds (per side if appropriate) to create your own full-body warm-up. Or choose some of these active stretches that target the muscle group you want to work. The way you use these exercises changes depending on your goals and your upcoming workout. So don't be afraid to adjust them if necessary.

Here, Goodtree demonstrates seven active stretching moves. Add these to your routine for more effective training, fewer injuries, and a better mind-body connection.