It is important to warm up before you perform these dynamic stretches. To see how to warm up read more here.
Dynamic stretches are stretches which move you through the exercise as opposed to a static stretch where you are just holding the stretch. Do not bounce in your dynamic stretches. Theses stretches are meant to take you through your active joint range of motion as opposed to a static stretch where you can gently push towards the end range of your joints.
Why Use Dynamic Warm Up Stretches?
After you have completed your 5-15 minute warm up, your body is still getting prepared for your workout. You want to keep the body moving as you are loosening up your ligaments and tendons while stretching the muscles. Adding in dynamic warm up stretches may help prevent injuries.
Here are some great examples of dynamic warm up stretches for women over 40
Lunge Stretch into Pyramid Stretch
Instructions
- Stand with feet hip width apart and turn hips towards right leg.
- Bend front knee to lower into a lunge with back leg straight.
- Drop into hip flexors (the front of hips) for stretch.
- Straighten front knee and try to keep a flat back.
- Repeat.
Nicole’s Trainer Tips:
- Keep the hips square to the leg you are stretching.
- Try to straighten the knees.
- Try to put nose on knee in pyramid pose.
Plie Stretch Pushing Knees Back
Instructions:
- Standing with feet shoulder width apart and toes angled outward.
- Keep back straight and lower hips so you knees are at a 90 degree angle.
- Gently push back on knees with hands.
- Hold at the bottom for recommended time.
- Return to starting position.
Nicole’s Trainer Tips:
- Keep the weight in your heels.
- Imagine there is a tension rod between your knees and you are trying to squeeze it together.
- Make sure knees stay in line with feet when bending.
Wide Leg Alternating Stretch
Instructions
- Stand with feet hip width apart.
- Bend forward at the waist and reach over to the right foot and hold.
- Then reach over to the left foot and hold.
Read more about passive cool down stretches for women over 40 right here.