Starting your day with dynamic stretches instead of static ones is recommended by movement specialists, and here's the rationale behind it.
Dynamic Stretching: A Game-Changer for Mobility and Flexibility
In the world of fitness, Dr. Mallory Fox, a renowned health and fitness expert, advocates for dynamic stretching as a key component in preparing the body for movement and performance. This approach involves controlled, movement-based stretches that focus on improving mobility, reducing pain, and increasing flexibility, setting it apart from traditional static stretching.
Dr. Fox's methodology emphasizes dynamic, plane-of-motion focused exercises that promote neuromuscular activation. Her recommendations can be found on platforms like Instagram, where she shares research-backed strategies for physical health and performance.
Common examples of dynamic stretches consistent with Dr. Fox’s methods include leg swings, arm circles and shoulder rolls, walking lunges with a twist, hip openers, and bodyweight squats or overhead squats.
Leg swings, whether front-to-back or side-to-side, are beneficial for improving hip mobility, a factor that impacts posture, alignment, and stability. Arm circles and shoulder rolls, on the other hand, enhance upper body flexibility, contributing to better posture and potentially preventing injury.
The walking lunge with a twist is a dynamic duo, working on both the lower body and core. It stretches hip flexors, engages leg muscles, and fires up abs, making it an excellent exercise for any activity that requires agility and balance.
Performing arm circles involves extending arms out to the sides in a T position, making small, slow circles, and gradually increasing the size and speed of the circles before reversing the motion. This exercise is particularly beneficial for those who sit a lot during the day and for runners preparing for their morning workout.
The standing leg swing is another dynamic stretch recommended by Dr. Mallory Fox. It's particularly beneficial for those looking to improve their hip mobility and stability.
It's important to note that proper warm-up techniques should be followed before engaging in physical activities. Arm circles and lunge with a twist are exercises that can be performed either seated or standing and can be part of a longer stretching routine.
Dr. Mallory Fox, the owner of Foxy FIT and a NASM master trainer, holds a doctor of health science degree and a master of science degree in human movement. Her work in the field of fitness is dedicated to helping clients achieve their fitness goals safely and effectively.
In conclusion, dynamic stretching offers numerous benefits for improving mobility, reducing pain, and increasing flexibility. By incorporating these exercises into your routine, you can prepare your body for optimal performance and reduce the risk of injury. Always remember to consult with a healthcare professional before starting any new exercise programme.
- Dr. Mallory Fox's fitness-and-exercise strategies, which focus on dynamic stretching for mobility and flexibility, integrate with the health-and-wellness industry.
- Science supports the benefits of dynamic stretches like arm circles and shoulder rolls, which improve upper body flexibility, contributing to better posture and potentially preventing injury.
- In sports, dynamic stretching can reduce the risk of injury and prepare the body for optimal performance during activities that require agility and balance.
