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Dynamic Stretches

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Dynamic stretches involve movement that warms up the muscles. Below are simple dynamic stretches you can do before you begin activity.

Arm Circles
You can also perform this stretch on the floor. Simply pull both legs to the chest at the same time.

Standing or sitting, activate the upper body muscles: chest, arms and back with big arm circles forward then backwards.
Add variation by adding "thumbs up" as the arms pull back.

Knee Ups/Donkey Kicks

Similar to an exaggerated walk to warm up the hip/pelvic complex and legs. Lift knees up to a 45 degree angle as you walk forward 10 to 15 steps.
Turn to walk back and kick heels up toward the glutes to activate the back of the legs.

Add variety by bringing arms overhead and behind the back to help engage your core muscles.

Leg Swings
This stretch is for the abdomen and also stretches the lower back.

Hold on to a chair or something similar for balance.
With a straight leg but unlocked knee, swing your leg forward and then backward.
Start with small swings and gradually increase the range of motion. Include side-to-side motion as well.

Throughout this stretch for your hip region, keep your upper body straight. Do not lean forward or backward with the swing.
Do 10 to 20 swings and then switch legs.