Flexibility Exercises | Dynamic Stretching Routine For Women

Increase your flexibility with this set of full body dynamic stretching exercises. A 10-minute warm up routine for women, complete with music playlist, calorie calculator, and interval timer.

FULL BODY DYNAMIC STRETCHING ROUTINE

DYNAMIC STRETCHING ROUTINE INSTRUCTIONS

DYNAMIC STRETCHES

1. Neck rolls: 30 seconds + 30 seconds. This dynamic stretch relaxes and stretches your neck muscles as well as your cervical spine.
2. Shoulder rolls: 30 seconds + 30 seconds. This exercise removes all stress and tension from your shoulders and improves circulation in the joint.
3. Big arm circles: 30 seconds + 30 seconds. Circle forward and then backward or improve your coordination by circling your arms in opposite directions.
4. Arm swings: 30 seconds. This exercise stretches the shoulders, arms, chest and upper back.
5. Wrist circles: 30 seconds. If you’re planning on doing push ups, pull ups or lifting weights, be sure to properly warm up your wrists to prevent injuries.
6. Bent over twist: 60 seconds. This exercise warms up and rotates your body, moving it through the transverse plane of motion.
7. Hip circles: 30 seconds + 30 seconds. Keep your legs straight and your head still, only your hips should move.
8. Forward leg swings: 30 seconds + 30 seconds. Swing each leg forward and backward to properly warm up and stretch your hips.
9. Lateral leg swings: 30 seconds + 30 seconds. Swing your legs from side to side and keep your upper body stationary.
10. Knee circles: 30 seconds + 30 seconds. Maintain your knees and feet together and stay within a comfortable range of motion. Remember that you want to warm up the knees, not overstrain the joints.
11. Ankle circles: 30 seconds + 30 seconds. This dynamic stretch opens your ankle joints, helps to relieve stress and prevents injuries.

The Beginner Edition

8-week beginner + intermediate program

Go from beginner to advanced in just 8 weeks and reach peak performance with the help of our Beginner Program! Phase one focuses on strengthening your muscles, tendons, and ligaments, and boosting your flexibility and Phase two focuses on improving your cardiovascular endurance, stamina, and muscle power.

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