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
- Dynamically stretch using a bobbing motion for 5 to 10 seconds each stretch.
- Rest for 5 to 10 seconds between each stretch.
- Repeat each stretch two times.
- Use an intensity level on the scale from 1 to 3, with light pain sensation.
- Dynamically stretch for a total of 5 to 10 minutes each session.
- Do these dynamic stretches as a warm-up procedure before engaging in an athletic event.
- Stay on this program at least four weeks before going to the next level.
Intermediate Level
- Dynamically stretch using a bobbing motion for 10 to 15 seconds each stretch.
- Rest for 10 to 15 seconds between each stretch.
- Repeat each stretch three times.
- Use an intensity level on the scale from 1 to 3, with light pain sensation.
- Dynamically stretch for a total of 10 to 15 minutes each session.
- Do these dynamic stretches as a warm-up procedure before engaging in an athletic event.
- Stay on this program at least four weeks before going to the next level.
Advanced Level
- Dynamically stretch using a bobbing motion for 15 to 20 seconds each stretch.
- Rest for 15 to 20 seconds between each stretch.
- Repeat each stretch three times.
- Use an intensity level on the scale from 4 to 7, with light pain sensation.
- Dynamically stretch for a total of 15 to 20 minutes each session.
- Do these dynamic stretches as a warm-up procedure before engaging in an athletic event.
- 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.