What is a Dynamic Warm-Up?
A dynamic warm-up is a series of active movements performed to assist in
restoring flexibility in your muscles and mobility in your joints. A dynamic
warm-up is more than jogging up and down a field.

How do you perform a Dynamic Warm-Up?
There are 100 different ways to perform a dynamic warm-up. The safest
practice is to start with low impact or basic movements and gradually
incorporate more high impact tasks. At the end of your dynamic warm-up,
your heart rate should be elevated, you should be breathing harder, and you
should be sweating. A dynamic warm-up should take around 10 minutes.

Why do you perform a Dynamic Warm-Up?
A dynamic warm-up is key to preparing your body for vigorous activities that
may include sports, races, lifting, or preparing for a high demanding job. A
dynamic warm-up is also key to keeping your body injury free.

Positive Effects of Preforming a Dynamic Warmup:

❖ Increases Heart Rate
Increasing heart rate is one of the most vital aspects of any warm-up. This
allows you to increase body temperature, blood flow, and cardiac output thus,
preparing your body for injury-free vigorous activities.

❖ Increases Blood Flow to Muscle Tissues
When we exercise, blood flow is shunted from the intestines and stomach and
pumped towards the working muscles, lungs, heart, and brain to enhance
muscular performance. By adding a dynamic warm-up you can ensure that
oxygen-rich blood is being delivered to your muscles at the onset of warm-up
and not at play.

❖ Prevents Injuries
Failure to warm-up can result in muscle strains, excessive tendon and ligament
stress (lack of muscular engagement) or general movement issues that can
result in overuse or compensatory movement patterning injuries.
At PRO Physical Therapy we can help you develop your own dynamic warm-up
specifically for your activity or sport. Click on the link to see some examples of some
beginning dynamic warm-up movements.

https://drive.google.com/file/d/1QkjuTekndSjpHTSyK3KJdeoqGstCADdf/view?usp=sharing

302 US Highway 68 West/Benton KY 42025 (270)252-7600 fax – (270)252-7602 www.proptky.com

Make an appointment with one of our Therapists today at PRO by calling 270-252-7600.

Stay fit, motivated, and challenged!   

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