Dynamic stretching involves taking the muscles, joints, nerves and fascia through the ranges of movement necessary for the particular exercise you are planning to do, slowly building speed as you repeat the movements.There is not a set amount of time or reps for dynamic stretching – it depends on the sport or activity you are about to do, how warm you already are and how static you have been that day so far. You basically start slowly, with a small range. When the movement feels free and easy you then slowly increase the range and speed of the movement bit by bit.
Dynamic stretching should be exercise-specific . Dynamic stretching for endurance running, for example, does not take as long as kick boxing because with the latter you are taking your muscles and joints through much larger, more varied ranges of movement and at higher speeds.Below are some examples of dynamic stretching for common muscle groups. You might be pleasantly surprised that you do a number of them already as part of your warm up in which case keep up the good work! Remember always start slowly and then build up the speed and range gradually.