Dynamic Exercise

Dynamic Exercise refers to the different exercises that are used to stretch and strengthen our joints
and tendons. These are the exercises usually done before doing a critical sports which involves
movement of muscles and joints in our body.
Examples:

Arm circles

1. Stand with feet shoulder-width apart and hold arms out to the side at shoulder height.

2. Circle around your arms slowly, starting with small circles, working up to larger circles.
Perform 20 circles.

3. Reverse direction of the circles and perform 20 more.

Jog to quad stretch

1. Start by jogging in place for 2–3 seconds.

2. Reach behind one leg to grab hold of one foot to stretch out the quad. Hold for 2–3 seconds.

3. Start to jog again for 2–3 seconds.

4. Repeat stretch with the other leg.

5. Repeat 5–10 times.

Inchworm
1. Starting in a Downward Dog position on your hands and feet, walk your feet as far forward as
possible while keeping your legs straight.
2. Then, walk your hands out, extending your body into a pushup position and lower towards the
floor, arching your back so that your head and shoulders reach to the sky.
3. Then, flow back into Downward Dog. Walk your feet in again and repeat 5 times.
Walking high kicks

1. Standing tall, kick one leg up and reach your opposite hand toward it, keeping your spine
neutral.

2. Lower your leg in front of you.

3. Alternate sides while walking forward.

4. Repeat 10 reps on each side.

Squats
1. Stand with your head facing forward and your chest held up and out.
2. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front
of you to help keep your balance. You can also bend the elbows or clasp the fingers.
3. Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward
as your upper body bends forward a bit. Rather than allowing your back to round, let your
lower back arch slightly as you descend.
4. Lower down so your thighs are as parallel to the floor as possible, with your knees over your
ankles. Press your weight back into your heels.
5. Keep your body tight, and push through your heels to bring yourself back to the starting
position.

Benefits of Dynamic Exercises:

 Increases joint and muscle mobility which may help prevent injury. I
 Increases the temperature of your muscles, which helps them move to their full
potential.
 Involve more complete motions, which better engage your muscles.
 It activates muscles you will use during your workout.
 Dynamic stretching improves range of motion.
 Could increase flexibility.
Group 4

Dela Cruz, Roxane

Paler, Jhanyn

Tria, Angel

Antonio, Angel

Buenvenida, Ethel

Lacap, Irish

Malabago, Cedie

Besana, Cherry

BSA 13

Physical Education

Mr.Castillo