Dynamic exercises helps the muscles to stretch through their optimal length and take the joint through a full range of motion prior to doing an activity. For runners we suggest the following sequence of stretching exercises.
1. Walk 3-5 minutes – to take joints through a range of motion
– Increases blood flow to muscles
– Stimulates the nervous system that you are ready to run
2. Jog 100m 2-3 times – to increase blood flow to muscles
– Recruits fast twitch fibres
3. Lateral swings – to mobilise hip joint
– Swing leg side to side
– Lengthen muscles on the inside outside of the hip
4. Karate kicks – to mobilise hip joint
– Swing leg forward and back
– Lengthen muscles hip extensors
5. Dynamic lunge – to mobilise hip knee and ankle joints
– Lengthens muscles on the thigh, hip and lower leg
More exercises
