{"id":47553,"date":"2022-11-22T14:38:56","date_gmt":"2022-11-22T14:38:56","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47553"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"dynamic-lower-body-stretches","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/","title":{"rendered":"Dynamic Lower Body Stretches: The Stiff Person&#8217;s Guide To Greater Flexibility"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#What_Is_Dynamic_Stretching\" >What Is Dynamic Stretching?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#Poor_Hip_Mobility\" >Poor Hip Mobility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#Tight_Or_Weak_Hamstrings\" >Tight Or Weak Hamstrings<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#Poor_Ankle_Mobility_And_Stability\" >Poor Ankle Mobility And Stability<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#Inactive_Glutes\" >Inactive Glutes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#Inactive_Adductors\" >Inactive Adductors<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#Benefits_Of_Dynamic_Stretches\" >Benefits Of Dynamic Stretches<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#1_Improve_Flexibility_And_Range_Of_Motion\" >1. Improve Flexibility And Range Of Motion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#2_Improve_Joint_Health\" >2. Improve Joint Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#3_Reduce_Your_Risk_Of_Injuries\" >3. Reduce Your Risk Of Injuries<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#4_Improve_Your_Posture\" >4. Improve Your Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#5_Increase_Blood_Flow_To_Your_Muscles\" >5. Increase Blood Flow To Your Muscles<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#Who_Needs_Lower_Body_Dynamic_Stretches\" >Who Needs Lower Body Dynamic Stretches?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#When_Should_You_Do_Dynamic_Stretches_For_The_Lower_Body\" >When Should You Do Dynamic Stretches For The Lower Body?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#How_Often_Should_You_Do_Dynamic_Stretches\" >How Often Should You Do Dynamic Stretches?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#What_Are_The_Best_Dynamic_Stretches_For_The_Lower_Body\" >What Are The Best Dynamic Stretches For The Lower Body?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#Lateral_Lunge\" >Lateral Lunge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#Rotational_Lunge\" >Rotational Lunge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#Inchworm\" >Inchworm<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#Alternating_Toe_Touch\" >Alternating Toe Touch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#Lateral_Leg_Swings\" >Lateral Leg Swings<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#Squat_Jumps\" >Squat Jumps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#High_Knees\" >High Knees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#Butt_Kickers\" >Butt Kickers<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#How_To_Do_Dynamic_Stretches_For_Lower_Body_Effectively\" >How To Do Dynamic Stretches For Lower Body Effectively<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#Decide_Which_Muscle_To_Target\" >Decide Which Muscle To Target<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#Develop_A_Mind-Muscle_Connection\" >Develop A Mind-Muscle Connection<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#Control_Your_Movement\" >Control Your Movement<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#Push_Your_Limits_Gently\" >Push Your Limits Gently<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#Warm_Up_First\" >Warm Up First<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Feeling a little too stiff for your own good? You&#8217;re not alone.\u00a0<\/span><span style=\"font-weight: 400;\">Our lifestyles demand a lot from our bodies and, as a result, tightness and stiffness are all too common. This is especially true if you get less than 30 minutes of exercise each day or if you have a desk job that requires you to sit for long periods of time. <\/span><span style=\"font-weight: 400;\">Even when you&#8217;re fairly active, your body&#8217;s natural asymmetries (we all have them) can lead to tightness in certain areas. These refer to areas where your muscles, tendons, and ligaments are constantly being pulled in one direction only. Over time, this can lead to imbalances and, eventually, pain. <\/span><span style=\"font-weight: 400;\">The good news is that there are plenty of stretches you can do to loosen up your tight muscles and improve your flexibility. Dynamic stretching is one of the most effective methods for doing this. <\/span><span style=\"font-weight: 400;\">Here&#8217;s everything you need to know about dynamic stretching for the lower body, including a few of our favorite stretches.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dynamic_Lower_Body_Stretches\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dynamic_Lower_Body_Stretches\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Dynamic_Stretching\"><\/span><strong>What Is Dynamic Stretching?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Dynamic stretching is a form of stretching that uses movement to lengthen muscles. This type of stretching is an active stretch, meaning that you are actively moving your body while stretching (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Stretching\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dynamic stretches are different from static stretches, which involve holding a position for an extended period of time. Static stretches are typically done after a workout when your muscles are already warm and pliable (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Stretching\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dynamic stretches, on the other hand, should be done before a workout. They help to warm up your muscles and prepare them for the upcoming <a href=\"https:\/\/betterme.world\/articles\/thigh-stretch-marks\/\">activity<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are some common lower-body issues that can be addressed with dynamic stretching. They include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Poor_Hip_Mobility\"><\/span><strong>Poor Hip Mobility<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Hip mobility refers to the <a href=\"https:\/\/betterme.world\/articles\/static-stretches\/\">ability<\/a> of your hip joint to move through its full range of motion. Poor hip mobility is caused by tightness in the muscles and connective tissues around the hip joint (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Hip_Pain_%26_Mobility_Deficits\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This can lead to pain in the hips, knees, and lower back. Dynamic stretching can help improve hip mobility by lengthening the muscles and tissues around the joint (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6370971\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Tight_Or_Weak_Hamstrings\"><\/span><strong>Tight Or Weak Hamstrings<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The hamstrings are a group of three muscles that run along the back of the thigh. They are responsible for bending the knee and extending the hip (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK546688\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). When the hamstrings are tight or weak, this can lead to pain in the lower back, knees, and hips (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6495003\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4522442\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may notice that your stride is shorter when walking or running, and you may have difficulty touching your toes. Dynamic stretches can strengthen and activate the <a href=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/\">hamstrings<\/a>, improving your range of motion and preventing pain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6370952\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Poor_Ankle_Mobility_And_Stability\"><\/span><strong>Poor Ankle Mobility And Stability<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The ankles are an important, yet often overlooked, part of the lower body. They provide stability when walking and running, and they allow for a full range of motion in the feet (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4994968\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Poor ankle mobility and stability can lead to injuries, such as rolled ankles or Achilles tendonitis Wearing heels can also contribute to this <a href=\"https:\/\/betterme.world\/articles\/wrist-stretches\/\">problem<\/a>. Dynamic stretches that target the ankles can help to improve mobility and stability, preventing pain and injury.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/types-of-stretching-exercises\/\"><i>The 7 Different Types Of Stretching Exercises: How To Do Them And Their Benefits<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dynamic_Lower_Body_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-47352 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207810-1024x576.png\" alt=\"dynamic lower body stretches\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207810.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207810-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207810.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207810-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207810.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Inactive_Glutes\"><\/span><strong>Inactive Glutes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The glutes are a group of three muscles that make up the buttocks. These muscles are responsible for extending the hip and stabilizing the pelvis (<\/span><a href=\"https:\/\/teachmeanatomy.info\/lower-limb\/muscles\/gluteal-region\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When the glutes are inactive or weak, this can lead to overcompensation from other muscles, such as the hamstrings and lower back. This can cause pain in the hips, knees, and <a href=\"https:\/\/betterme.world\/articles\/dynamic-stretches-for-back\/\">lower back<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dynamic stretches that target the glutes can help to activate and strengthen these muscles, improving your posture and preventing pain.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Inactive_Adductors\"><\/span><strong>Inactive Adductors<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Adductors are a lesser-known group of muscles that are located on the inside of the thigh. These muscles are responsible for bringing the legs together and stabilizing the pelvis (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK534775\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When the adductors are weak or inactive, this can lead to overcompensation from other muscles, such as the glutes and lower back. This in turn can affect your posture and cause pain in the hips, knees, and lower back.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dynamic stretches that target the adductors can help activate and strengthen these muscles, improving your posture and preventing pain.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_Dynamic_Stretches\"><\/span><strong>Benefits Of Dynamic Stretches<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Dynamic stretches are a great way to improve your flexibility and range of motion. They can also help improve your joint health and reduce your risk of injuries. Here are some <a href=\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/\">benefits<\/a> of dynamic stretches:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Improve_Flexibility_And_Range_Of_Motion\"><\/span><strong>1. Improve Flexibility And Range Of Motion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You need to have good flexibility and range of motion to perform activities like running, swimming, and playing sports. Dynamic stretches help improve your flexibility and range of motion by lengthening your muscles and joints (<\/span><a href=\"https:\/\/bmcmusculoskeletdisord.biomedcentral.com\/articles\/10.1186\/1471-2474-10-37\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Improve_Joint_Health\"><\/span><strong>2. Improve Joint Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dynamic stretches can also help improve your joint health. When you stretch, you increase the space between your joints. This helps reduce the friction between your joints, which can lead to joint pain (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fpsyg.2015.01128\/full\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dynamic_Lower_Body_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-47362 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634-1024x576.png\" alt=\"dynamic lower body stretches\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Reduce_Your_Risk_Of_Injuries\"><\/span><strong>3. Reduce Your Risk Of Injuries<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dynamic stretches can help reduce your risk of injuries (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/j.1600-0838.2009.01058.x\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). When you stretch, you increase the range of motion in your joints and <a href=\"https:\/\/betterme.world\/articles\/upper-spine-stretches\/\">muscles<\/a>. This helps them to move more freely and reduces your risk of strains and sprains.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Improve_Your_Posture\"><\/span><strong>4. Improve Your Posture<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Poor posture can lead to back pain, neck pain, and headaches (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Posture\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). By stretching your muscles, you can improve your posture and reduce your risk of these problems (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4499985\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Increase_Blood_Flow_To_Your_Muscles\"><\/span><strong>5. Increase Blood Flow To Your Muscles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dynamic stretches can also help increase blood flow to your muscles. This helps oxygenate your muscles and improve your athletic <a href=\"https:\/\/betterme.world\/articles\/how-to-stretch-quads\/\">performance<\/a> (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29623692\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dynamic_Lower_Body_Stretches\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Who_Needs_Lower_Body_Dynamic_Stretches\"><\/span><strong>Who Needs Lower Body Dynamic Stretches?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Dynamic stretches are suitable for all levels of fitness. They can be particularly beneficial for those who are new to exercise, as they can help gradually <a href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/\">increase range of motion<\/a> and prevent injuries.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, dynamic stretches can also be beneficial for experienced athletes who are looking to improve their performance.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"When_Should_You_Do_Dynamic_Stretches_For_The_Lower_Body\"><\/span><strong>When Should You Do Dynamic Stretches For The Lower Body?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Dynamic stretches can be done as a standalone workout or as part of a warm-up routine. Below are several scenarios where dynamic stretches can be beneficial:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Before a strength training workout:<\/b><span style=\"font-weight: 400;\"> Doing dynamic stretches before a workout can help to warm up your muscles and prepare them for the upcoming activity. This can help prevent injuries and improve performance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Before a run or race: <\/b><span style=\"font-weight: 400;\">Dynamic stretches can help increase blood flow to your muscles and improve range of motion. This can help you avoid injuries and perform your best.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>On active rest days: <\/b><span style=\"font-weight: 400;\">Dynamic stretches are a great way to stay active on days when you&#8217;re not working out. They can help to improve range of motion and flexibility, and they can also help prevent injuries.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dynamic_Lower_Body_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-47361 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207635-1024x576.png\" alt=\"dynamic lower body stretches\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207635.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207635-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207635.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207635-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207635.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Should_You_Do_Dynamic_Stretches\"><\/span><strong>How Often Should You Do Dynamic Stretches?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The frequency with which you do dynamic stretches will depend on your goals. For example, if you&#8217;re looking to improve your flexibility, you might want to do dynamic stretches every day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note that stretching to <a href=\"https:\/\/betterme.world\/articles\/standing-bicep-stretch\/\">improve your flexibility<\/a> must go hand-in-hand with some form of muscle-strengthening exercise to avoid overstretching and developing joint instability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re using dynamic stretching as part of your warm-up routine before exercise, you&#8217;ll only need to do it 2-3 times per week, or as often as you exercise.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/static-vs-dynamic-stretching\/\"><i>Static Vs Dynamic Stretching: Understanding The Difference<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Best_Dynamic_Stretches_For_The_Lower_Body\"><\/span><strong>What Are The Best Dynamic Stretches For The Lower Body?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Dynamic stretches for legs, glutes, and hips mimic common movements such as walking, lunging, and squatting. Below are some of the best dynamic stretches for lower body:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lateral_Lunge\"><\/span><strong>Lateral Lunge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise develops hip mobility and increases the functional range of your hamstrings and glutes. To perform a lateral lunge:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in an athletic stance with your feet shoulder-width apart and your hands on your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a large step to the right, keeping your feet in line with your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you step, bend your right knee and shift your weight over your right leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your left leg straight as you lunge to the side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position and repeat on the other side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Rotational_Lunge\"><\/span><strong>Rotational Lunge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise increases the functional range of motion of your obliques, abdominals, and hip flexors. It also targets the stabilizing muscles of your pelvis and low back. To perform a rotational lunge:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in an athletic stance with your feet shoulder-width apart and your hands on your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a large step forward with your right leg, keep your feet in line with your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you step, bend your right knee and rotate your torso to the right.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shift your weight over your right leg as you lunge forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position and repeat on the other side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Inchworm\"><\/span><strong>Inchworm<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stretch your calves, hamstrings, and low back with this simple yet effective exercise. The inchworm also challenges your balance and coordination. To perform an inchworm:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend forward at the hips and place your hands on the ground in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk your hands forward until you are in a push-up position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your legs straight, walk your feet forward until they are in line with your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse the movement and return to the starting position.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dynamic_Lower_Body_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-47300 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207746-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207746.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207746-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207746.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207746-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207746.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Alternating_Toe_Touch\"><\/span><strong>Alternating Toe Touch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise develops the range of motion of your hamstrings, low back, and shoulders. It also challenges your balance and coordination. To perform an alternating toe touch:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your right leg and reach for your toes with your right hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position and repeat with the left leg and left hand.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Lateral_Leg_Swings\"><\/span><strong>Lateral Leg Swings<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise increases the range of motion of your hips, hamstrings, and low back. To perform a lateral leg swing:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by holding on to a support with your left hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swing your right leg out to the side and up as high as you can.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position and repeat with the left leg.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Squat_Jumps\"><\/span><strong>Squat Jumps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Build explosive power (aka plyometrics) in your lower body with squat jumps. This exercise will also challenge your balance and coordination. To perform a squat jump:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in an athletic stance with your feet shoulder-width apart and your hands on your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and lower your hips into a squatting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swing your arms behind you and jump as high as you can.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Land softly on your feet and repeat.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"High_Knees\"><\/span><strong>High Knees<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise develops the range of motion of your hip flexors, quads, and calves. It also challenges your coordination. To perform high knees:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by running in place, keeping your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you run, bring your knees up toward your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your feet in line with your hips and land softly on your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue running, keeping your knees up, for 30 seconds to 1 minute.<\/span><\/li>\n<\/ol>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dynamic_Lower_Body_Stretches\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dynamic_Lower_Body_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-47301 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207756-1024x576.png\" alt=\"dynamic lower body stretches\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207756.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207756-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207756.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207756-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207756.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Butt_Kickers\"><\/span><strong>Butt Kickers<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise develops the range of motion of your hamstrings. It also challenges your coordination. To perform butt kickers:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by running in place, keeping your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you run, kick your heels back toward your glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your feet in line with your hips and land softly on your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue running, kicking your heels back, for 30 seconds to 1 minute.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_Dynamic_Stretches_For_Lower_Body_Effectively\"><\/span><strong>How To Do Dynamic Stretches For Lower Body Effectively<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">At first glance, dynamic stretches for the lower body may look like regular stretches. However, there are a few key differences that you should be aware of. Take note of the following tips to ensure that you&#8217;re doing dynamic stretches correctly:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Decide_Which_Muscle_To_Target\"><\/span><strong>Decide Which Muscle To Target<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The first step is to identify which muscle or group of muscles you want to target. This will help you choose the right dynamic stretch for your needs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if you want to improve your flexibility in your hamstrings, you might want to try a dynamic stretch that involves kicking your leg up towards your butt.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Use the activity you&#8217;re preparing for to determine which muscle groups you should focus on. For example, if you&#8217;re getting ready for a run, you&#8217;ll want to focus on stretches that target your legs, hips, and lower back.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to squat more effectively, you&#8217;ll want to focus on stretches that target your hips, glutes, quads, and hamstrings.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also choose a muscle group based on which area of your performance you want to improve. Weight lifters, for example, may be struggling with lack of depth in their squats. In that case, they might want to focus on stretches for their hip flexors and quads.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Develop_A_Mind-Muscle_Connection\"><\/span><strong>Develop A Mind-Muscle Connection<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the most important aspects of exercise and stretching is developing a mind-muscle connection (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2016\/02000\/attentional_focus_for_maximizing_muscle.4.aspx\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). This means that you should focus on the muscle that you&#8217;re targeting as you stretch.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if you&#8217;re doing a hamstring stretch, you should focus on contracting your hamstrings as you move.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This mind-muscle connection is important because it helps you to focus on the muscles that you&#8217;re trying to target. It also helps you to control your movement, which is essential for preventing injuries.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dynamic_Lower_Body_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-47292 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207740-1024x577.png\" alt=\"dynamic lower body stretches\" width=\"770\" height=\"434\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207740.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207740-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207740.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207740-1634x920.png 1634w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207740.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Control_Your_Movement\"><\/span><strong>Control Your Movement<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dynamic stretches should be done in a controlled and deliberate manner. This means that you should move slowly and smoothly, without jerking or bouncing. Remember to breathe deeply as you stretch, and focus on relaxing your muscles.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Push_Your_Limits_Gently\"><\/span><strong>Push Your Limits Gently<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The whole idea behind dynamic stretching is to increase your flexibility by lengthening your muscles. However, you should only push your limits as far as is comfortable. If you feel any pain, stop the stretch immediately and back off.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s also important to remember that you shouldn&#8217;t force a stretch. If you can&#8217;t reach your target muscle group, don&#8217;t try to force it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What might look like a failed attempt is actually a good thing- it means that you&#8217;re stretching within your limits and preventing injury. You&#8217;ll notice that with regular stretching, your range of motion will gradually increase.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Warm_Up_First\"><\/span><strong>Warm Up First<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Muscles are more pliable when they are supplied with blood at a higher temperature (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5833972\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). That&#8217;s why it&#8217;s important to warm up before you start stretching.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A light jog or other aerobic activity is a great way to increase blood flow to your muscles and prepare them for stretching. Spend 5-10 minutes warming up before you begin your dynamic stretches.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Dynamic stretches are an important part of any exercise routine. They help improve flexibility, prevent injuries, and increase your range of motion. When done correctly, dynamic stretches can help you perform at your best and reach your fitness goals.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dynamic_Lower_Body_Stretches\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Feeling a little too stiff for your own good? You&#8217;re not alone.\u00a0Our lifestyles demand a lot from our bodies and, as a result, tightness and stiffness are all too common. This is especially true if you get less than 30 minutes of exercise each day or if you have a desk job that requires you [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":47559,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[122],"class_list":["post-47553","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Dynamic Lower Body Stretches: The Stiff Person&#039;s Guide To Greater Flexibility - BetterMe<\/title>\n<meta name=\"description\" content=\"Here&#039;s a guide to \u2605 DYNAMIC LOWER BODY STRETCHES, \u27a4 which are a great way to improve flexibility and prevent injuries. Learn how to warm up properly and choose the right exercises for your needs.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dynamic Lower Body Stretches: The Stiff Person&#039;s Guide To Greater Flexibility\" \/>\n<meta property=\"og:description\" content=\"Here&#039;s a guide to \u2605 DYNAMIC LOWER BODY STRETCHES, \u27a4 which are a great way to improve flexibility and prevent injuries. Learn how to warm up properly and choose the right exercises for your needs.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_2001979574-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1694\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4\"},\"headline\":\"Dynamic Lower Body Stretches: The Stiff Person&#8217;s Guide To Greater Flexibility\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/\"},\"wordCount\":2573,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_2001979574-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Feeling a little too stiff for your own good? You're not alone.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Our lifestyles demand a lot from our bodies and, as a result, tightness and stiffness are all too common. This is especially true if you get less than 30 minutes of exercise each day or if you have a desk job that requires you to sit for long periods of time. <\/span><span style=\\\"font-weight: 400;\\\">Even when you're fairly active, your body's natural asymmetries (we all have them) can lead to tightness in certain areas. These refer to areas where your muscles, tendons, and ligaments are constantly being pulled in one direction only. Over time, this can lead to imbalances and, eventually, pain. <\/span><span style=\\\"font-weight: 400;\\\">The good news is that there are plenty of stretches you can do to loosen up your tight muscles and improve your flexibility. Dynamic stretching is one of the most effective methods for doing this. <\/span><span style=\\\"font-weight: 400;\\\">Here's everything you need to know about dynamic stretching for the lower body, including a few of our favorite stretches.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is Dynamic Stretching?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Dynamic stretching is a form of stretching that uses movement to lengthen muscles. This type of stretching is an active stretch, meaning that you are actively moving your body while stretching (<\/span><a href=\\\"https:\/\/www.physio-pedia.com\/Stretching\\\"><span style=\\\"font-weight: 400;\\\">14<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Dynamic stretches are different from static stretches, which involve holding a position for an extended period of time. 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Learn how to warm up properly and choose the right exercises for your needs.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Dynamic Lower Body Stretches: The Stiff Person's Guide To Greater Flexibility","og_description":"Here's a guide to \u2605 DYNAMIC LOWER BODY STRETCHES, \u27a4 which are a great way to improve flexibility and prevent injuries. Learn how to warm up properly and choose the right exercises for your needs.","og_url":"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1694,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_2001979574-scaled.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4"},"headline":"Dynamic Lower Body Stretches: The Stiff Person&#8217;s Guide To Greater Flexibility","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/"},"wordCount":2573,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_2001979574-scaled.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Feeling a little too stiff for your own good? You're not alone.\u00a0<\/span><span style=\"font-weight: 400;\">Our lifestyles demand a lot from our bodies and, as a result, tightness and stiffness are all too common. This is especially true if you get less than 30 minutes of exercise each day or if you have a desk job that requires you to sit for long periods of time. <\/span><span style=\"font-weight: 400;\">Even when you're fairly active, your body's natural asymmetries (we all have them) can lead to tightness in certain areas. These refer to areas where your muscles, tendons, and ligaments are constantly being pulled in one direction only. Over time, this can lead to imbalances and, eventually, pain. <\/span><span style=\"font-weight: 400;\">The good news is that there are plenty of stretches you can do to loosen up your tight muscles and improve your flexibility. Dynamic stretching is one of the most effective methods for doing this. <\/span><span style=\"font-weight: 400;\">Here's everything you need to know about dynamic stretching for the lower body, including a few of our favorite stretches.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Is Dynamic Stretching?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Dynamic stretching is a form of stretching that uses movement to lengthen muscles. This type of stretching is an active stretch, meaning that you are actively moving your body while stretching (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Stretching\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Dynamic stretches are different from static stretches, which involve holding a position for an extended period of time. Static stretches are typically done after a workout when your muscles are already warm and pliable (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Stretching\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/","url":"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/","name":"Dynamic Lower Body Stretches: The Stiff Person's Guide To Greater Flexibility - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/dynamic-lower-body-stretches\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_2001979574-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Here's a guide to \u2605 DYNAMIC LOWER BODY STRETCHES, \u27a4 which are a great way to improve flexibility and prevent injuries. 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