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Dynamic pre-event stretches for three flexibility levels

This is an excerpt from Stretching Anatomy-2nd Edition by Arnold Nelson & Jouko Kokkonen.

Dynamic Stretches (Preevent)

Ideally, dynamic stretches are done as part of a warm-up program just before engaging in an activity. Depending on your initial level of flexibility, it is recommended that you follow the suggested guidelines detailed here.


Beginner Level

  1. Dynamically stretch using a bobbing motion for 5 to 10 seconds each stretch.
  2. Rest for 5 to 10 seconds between each stretch.
  3. Repeat each stretch two times.
  4. Use an intensity level on the scale from 1 to 3, with light pain sensation.
  5. Dynamically stretch for a total of 5 to 10 minutes each session.
  6. Do these dynamic stretches as a warm-up procedure before engaging in an athletic event.
  7. Stay on this program at least four weeks before going to the next level.

Intermediate Level

  1. Dynamically stretch using a bobbing motion for 10 to 15 seconds each stretch.
  2. Rest for 10 to 15 seconds between each stretch.
  3. Repeat each stretch three times.
  4. Use an intensity level on the scale from 1 to 3, with light pain sensation.
  5. Dynamically stretch for a total of 10 to 15 minutes each session.
  6. Do these dynamic stretches as a warm-up procedure before engaging in an athletic event.
  7. Stay on this program at least four weeks before going to the next level.

Advanced Level

  1. Dynamically stretch using a bobbing motion for 15 to 20 seconds each stretch.
  2. Rest for 15 to 20 seconds between each stretch.
  3. Repeat each stretch three times.
  4. Use an intensity level on the scale from 4 to 7, with light pain sensation.
  5. Dynamically stretch for a total of 15 to 20 minutes each session.
  6. Do these dynamic stretches as a warm-up procedure before engaging in an athletic event.
  7. Stay on this level of the program for as long as you want.

Read more from Stretching Anatomy, Second Edition, by Arnold Nelson and Jouko Kokkonen.