What's the difference between static and dynamic stretching?
Static stretching involves holding a position for 30 seconds or more to elongate the muscle while a dynamic warm up involves stretching through a range of motion.
Your body needs to warm up by slowly increasing your heart rate and breathing rate. In doing so, you are lubricating your joints, which will give you better range of motion and better elasticity in tendons and ligaments.
These 10 simple exercises work as a dynamic warm up for kids of any age or sport. Do each exercise for 20 to 30 seconds. Repeat as necessary.
1. Jumping Jacks.
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Go old school with a total body warm up exercise.
2. Walking Knee Hugs.
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With each step, raise the knee up to hip height or higher and "hug" it with both arms, pulling toward your belly or chest.
3. Arm Circles.
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Make sure to go in both directions to fully warm up the shoulder joints.
4. Side Shuffles.
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Warm up your whole lower body and don't forget to stay low.
5. Backpedaling.
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Focus on your balance and quick feet.
6. Lunges.
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Hit all the major muscles in the lower body.
7. Squats.
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Another great overall lower body warm up exercise.
8. Leg Swings.
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Warm up the hips and glutes with a forward swing as well as a lateral.
9. Inchworms.
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A total body exercise that will warm you up from head to toe. From standing, bend forward so your hands can slowly walk out to a push up position on the floor. Slowly begin to walk your feet towards your hands as much as you can while keeping legs straight. Stand up and repeat.
10. Karaoke.
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Perform this exercise slower at first to get the form and then perform rapidly, once you feel comfortable.
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