{"id":22167,"date":"2024-01-27T20:51:55","date_gmt":"2024-01-27T20:51:55","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=22167"},"modified":"2026-01-27T15:20:44","modified_gmt":"2026-01-27T15:20:44","slug":"dynamic-warm-up-exercises-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf","title":{"rendered":"21 Best Dynamic Warm-Up Exercises & Routines (Free PDF)"},"content":{"rendered":"\n

Dynamic warm-up, especially dynamic stretching exercises, is an excellent way to improve joint range of motion (ROM), decrease muscle stiffness, and promote flexibility and joint mobility.1<\/a><\/sup> Iwata, Masahiro et al. \u201cDynamic Stretching Has Sustained Effects on Range of Motion and Passive Stiffness of the Hamstring Muscles<\/a>.\u201d Journal of sports science & medicine vol. 18,1 13-20. 11 Feb. 2019<\/span>, 2<\/a><\/sup>Sople D, Wilcox RB 3rd. Dynamic Warm-ups Play a Pivotal Role in Athletic Performance and Injury Prevention<\/a>. Arthrosc Sports Med Rehabil. 2024 Oct 10;7(2):101023. doi: 10.1016\/j.asmr.2024.101023. PMID: 40297071; PMCID: PMC12034053.<\/span><\/p>\n\n\n\n

It involves active, controlled movements that take your joints and muscles through their full (or near-full) range of motion.<\/p>\n\n\n\n

Unlike staying in a fixed position (static stretch), dynamic stretching involves continuous movement, for example, leg swings, arm circles, or walking lunges.<\/p>\n\n\n\n

Doing the dynamic stretching before resistance training enhances performance and reduces the risk of injuries.3<\/a><\/sup> Behm DG, Blazevich AJ, Kay AD, McHugh M. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals<\/a>: a systematic review. Appl Physiol Nutr Metab. 2016 Jan;41(1):1-11. doi: 10.1139\/apnm-2015-0235. Epub 2015 Dec 8. PMID: 26642915<\/span>, 4<\/a><\/sup>Li FY, Guo CG, Li HS, Xu HR, Sun P. A systematic review and net meta-analysis of the effects of different warm-up methods on the acute effects of lower limb explosive strength<\/a>. BMC Sports Sci Med Rehabil. 2023 Aug 29;15(1):106. doi: 10.1186\/s13102-023-00703-6. PMID: 37644585; PMCID: PMC10463540<\/span>, 5<\/a><\/sup>Warneke, K., Thomas, E., Blazevich, A. J., Afonso, J., Behm, D. G., Marchetti, P. H., Trajano, G. S., Nakamura, M., Ayala, F., Longo, S., Babault, N., Freitas, S. R., Costa, P. B., Konrad, A., Nordez, A., Nelson, A., Zech, A., Kay, A. D., Donti, O., . . . Wilke, J. (2025). Practical recommendations on stretching exercise<\/a>: A Delphi consensus statement of international research experts. Journal of Sport and Health Science, 14, 101067. https:\/\/doi.org\/10.1016\/j.jshs.2025.101067<\/span><\/p>\n\n\n\n

In this article, I’ll show you the following stretching exercises you can do before weight lifting (excluding cardio warm-up exercises<\/a>):<\/p>\n\n\n\n

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  1. Kneeling Chest Opener Stretch<\/li>\n\n\n\n
  2. Standing Chest Stretch<\/li>\n\n\n\n
  3. Arms Out Stretch<\/li>\n\n\n\n
  4. Superman Raise<\/li>\n\n\n\n
  5. Cat-Cow<\/li>\n\n\n\n
  6. Dive Bomber Push-up<\/li>\n\n\n\n
  7. Bird Dog<\/li>\n\n\n\n
  8. World\u2019s Greatest Stretch<\/li>\n\n\n\n
  9. Inchworm<\/li>\n\n\n\n
  10. Standing Arm Swings<\/li>\n\n\n\n
  11. Shoulder Pass Through<\/li>\n\n\n\n
  12. Bent-over Reverse Fly<\/li>\n\n\n\n
  13. Shoulder Rotation<\/li>\n\n\n\n
  14. Leg Swings<\/li>\n\n\n\n
  15. Lying Hip Rotation<\/li>\n\n\n\n
  16. Single-leg Deadlift<\/li>\n\n\n\n
  17. Glute Kickbacks<\/li>\n\n\n\n
  18. Gute Bridge<\/li>\n\n\n\n
  19. Deep Squat<\/li>\n\n\n\n
  20. Bear Crawl<\/li>\n\n\n\n
  21. Nordic Curl<\/li>\n<\/ol>\n\n\n\n

    21 Best Dynamic Stretching Exercises for Warm-up<\/strong><\/h2>\n\n\n\n

    From the chest, back, and shoulders to the quads, hamstrings, and glutes, I’ve shared dynamic stretching exercises for every muscle group in this blog. Depending on your fitness level and the muscle you want to train, you can select those exercises.<\/p>\n\n\n\n

    1. Kneeling Chest Opener Stretch<\/h3>\n\n\n\n
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