Beginning your day with dynamic stretching instead of static stretching, as advised by a movement specialist, offers some key advantages.
Dr. Mallory Fox, a health science and human movement expert, recommends dynamic stretching exercises to help improve mobility, reduce pain, and enhance flexibility. As the owner of Foxy FIT and a National Academy of Sports Medicine master trainer, Dr. Fox's approach focuses on movements through various planes of motion.
The Power of Dynamic Stretching
Dynamic stretching involves moving muscles and joints through their full range of motion, mimicking the movements you'll be doing in the activity you're preparing for. Unlike static stretching, dynamic stretching encourages smooth continuous movements that increase range of motion without holding positions statically. This approach can help reduce joint pain by promoting synovial fluid circulation and reduce stiffness.
Recommended Dynamic Stretches
Some common dynamic stretches aligned with Dr. Fox’s approach include:
- Arm Circles: Moving arms in controlled circular motions to warm up shoulders and improve joint mobility. This exercise can be performed while seated or standing.
- Torso Twists: Rotating the torso side to side to increase spinal mobility and flexibility.
- Leg Swings: Forward-backward and side-to-side leg swings to mobilize the hips.
- Walking Lunges with Twist: Engaging lower body muscles and spinal rotation for mobility and flexibility. This exercise can be beneficial for activities requiring agility and balance.
- Overhead Squats: Used for overall movement quality and mobility enhancement, especially in hips and shoulders.
Emphasis on Multi-Plane Motion Exercises
Dr. Fox also underscores multi-plane motion exercises (in sagittal, frontal, and transverse planes) to improve functional mobility and reduce discomfort, particularly in the upper body. These exercises can be incorporated as part of a warm-up or mobility routine to enhance flexibility progressively.
Benefits of the Lunge with a Twist and Arm Circle Exercise
The lunge with a twist exercise not only works on lower body mobility but also engages the core, making it a dynamic duo. This exercise can be deepened by taking a larger step or bending into the front knee. The arm circle exercise, on the other hand, benefits include improvement of shoulder mobility and range of motion, which can help posture, alignment, and prevent injury.
When to Use These Exercises
The standing leg swing is beneficial for improving hip mobility, which impacts posture, alignment, and stability. It is particularly beneficial for individuals who sit a lot during the day and for runners preparing for their morning workout. The arm circle exercise and lunge with a twist can be part of a longer routine for warming up.
A Personalized Approach
For more personalized and precise routines, reviewing Dr. Mallory Fox's NASM or wellness training reels could provide targeted demonstrations. Her social media (Instagram reels) is a primary source where she shares dynamic movement training tips directly.
Proper warm-up techniques can be found in a separate article on how to do a warm-up.
In summary, recommended dynamic stretches from Dr. Fox’s framework focus on engaging multiple planes of motion dynamically, upper body and lower body mobility drills such as arm circles, leg swings, and overhead squats, and smooth, controlled movements to improve joint function, flexibility, and reduce pain.
