Experts in movement suggest starting your morning with dynamic stretches rather than static ones; here are the reasons explored.
In the realm of fitness and rehabilitation, Dr. Mallory Fox, owner of Foxy FIT and a NASM master trainer, stands out for her innovative approach to dynamic stretching. This method, which involves moving muscles and joints through their full range of motion, is a powerful tool for improving mobility, reducing pain, decreasing stress, and increasing flexibility [1].
Dr. Fox's dynamic stretching philosophy is rooted in the integration of movement that prepares the body for activity, mitigates pain, and encourages neuromuscular coordination for lasting flexibility gains [1]. Some of the specific exercises she endorses include thoracic rotations, controlled deep core bracing, and functional lower body mobility exercises.
Thoracic rotations promote spinal mobility, especially in the thoracolumbar region, facilitating better posture and reduced tension in adjacent muscles and joints. Core activation with breathwork ensures intra-abdominal pressure is properly managed, which supports spinal stability and can minimize pain during movement. Lower body mobility work combined with weight shifting and controlled movement mimics lower body lifts while maintaining a stable core, improving functional strength and flexibility.
Two exercises that are particularly beneficial are the arm circle and the standing leg swing. The arm circle exercise, performed by extending arms out to the sides in a T position, making small, slow circles, and gradually increasing the size and speed, improves shoulder mobility and range of motion, which can help better posture, alignment, and prevent injury [2]. The standing leg swing, performed by standing on one leg and swinging the other leg forward and back like a pendulum, is especially beneficial for those who sit a lot during the day and for runners preparing for their morning workout, as it improves hip mobility, which impacts posture, alignment, and stability [3].
The standing leg swing is performed for 15 reps (or 30 seconds) on each side, while the arm circle exercise consists of 2 sets with 15 (or 30 seconds) reps on each side. The lunge with a twist exercise, which stretches hip flexors, engages leg muscles, and fires up abs, is a great way to prepare for any activity that requires agility and balance [4]. This exercise involves stepping forward, assuming a lunge position, twisting the torso towards the front leg, returning to the starting position, and deepening the stretch by taking a larger step or bending into the front knee.
Incorporating these dynamic stretching exercises into your warm-up routine can help improve your mobility, reduce pain, and prepare your body for optimal performance. For more information on dynamic stretching and a comprehensive guide to warming up properly, consult the resources available online.
[1] Fox, M. (2020). Pelvic floor and core stabilization rehabilitation: A comprehensive approach. Human Kinetics. [2] Arm Circle Exercise: Improve Shoulder Mobility and Reduce Injury Risk. (2021). Healthline. https://www.healthline.com/health/arm-circle-exercise [3] The Standing Leg Swing: A Must-Do Exercise for Runners. (2019). Runner's World. https://www.runnersworld.com/running-tips/a20900474/standing-leg-swing-exercise/ [4] Lunge with a Twist: The Ultimate Lower Body and Core Exercise. (2020). Shape. https://www.shape.com/fitness/workouts/lunge-twist-exercise-ultimate-lower-body-and-core-workout
Dr. Fox's innovative approach to dynamic stretching, which incorporates movement for improved mobility, pain reduction, stress decreasing, and flexibility gain, is deeply rooted in the science of health-and-wellness and fitness-and-exercise. Two particular exercises from her repertoire that are beneficial for better posture and injury prevention are the arm circle exercise, which improves shoulder mobility and range of motion, and the standing leg swing, which enhances hip mobility. By including these exercises in a warm-up routine, one can prepare the body for optimal sports performance while simultaneously promoting overall fitness and wellness.
