5 Dynamic Stretches For The Torso


Dynamic Stretching Warm Up Exercises Before Workout Warmup Workout Routine Stretches

Video taken from the channel: HASfit


Upper Body Active Stretch Workout Arms, Shoulder, Chest, and Back Stretching Exercises


Video taken from the channel: FitnessBlender


Dynamic Stretches to WARM UP Chest Muscles (before you bench!)

Video taken from the channel: Criticalbench


Full Body 5 Minute Dynamic Warm Up for Intense Workouts

Video taken from the channel: Anabolic Aliens


Deskercise Chest and Arm Stretches

Video taken from the channel: Mayo Clinic


Upper Body Dynamic STRETCHING | Autumn Fitness

Video taken from the channel: Autumn Calabrese


Dynamic Stretching for Upper Body 3 Minute Pre-Workout Warmup!

Video taken from the channel: Critical Bench Compound

While passive stretches relax your muscles (and can actually reduce your strength and power), dynamic stretches help activate your nervous system so it’s actually ready to demonstrate maximal strength and perform its best. For your next workout, give your upper body the right movements for a great workout. Dynamic stretching can prepare your body for a workout by helping to loosen and warm up your muscles. Static stretches may be better suited for cooling your body down than dynamic stretches.

By warming up with dynamic exercises, your body will move more effectively during your workout. Exercises and stretches Before performing dynamic exercises, do 5. Dynamic stretching on the other hand, is done in motion and is generally done before activity.

The main function of dynamic stretching is to warm up the muscles and ready them for the movement they are about to engage in. When it comes to the upper body specifically, you have multiple stretches to. This exercise stretches your latissimus dorsi, one of the largest muscles in your upper body. HOW TO DO IT: Attach a resistance band to a fixed object slightly higher than shoulder height. Grab the band with one hand and step back so that your arm is straight.


WARM UP. 1. Jump rope: 90 seconds. Keep your knees slightly bent and jump with both feet at the same time, one foot at a time or alternate between feet.

2. Run in place: 60 seconds. Start pulling your knees up, and slowly land on the balls of your feet. Treadmills are a common method of cardiovascular exercise but these machines do not sufficiently work the upper body. One way to solve this problem is.

Maintain your gaze 10-15 stride lengths ahead of you by keeping your head up. Getting your Muscles Ready – Dynamic Stretching First you will want to warm up your body for 5 to 10 minutes. After warming up, you should stretch while your muscles are still warm. Do not allow your body to cool down before starting to walk. GUEST POST: Trainer and BuiltLean founder Marc Perry demonstrates a dynamic warm-up to get your body prepared for almost any workout.

Check out his tips and a. 5 Dynamic Stretches For Your Lower-Body. by Anthony J. Yeung. June 25, 2019. No Comments. Share it: Want to have a great run or workout?

Start by mastering your warmup. With specific activation drills and movement preparation exercises, you can ensure your body has the mobility necessary to handle whatever you throw its way.

List of related literature:

To enhance the stretch on the hamstrings and posterior deltoid, lengthen the opposite arm and leg and lean the chin into the movement, keeping the shoulders over the hips for good posture.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

In other words, start with your back, hips, hamstrings, groin, and quads (calves, ankles, and feet), and then follow up by stretching your shoulders, arms, wrists, and neck.

“Lacrosse For Dummies” by Jim Hinkson, Joe Lombardi
from Lacrosse For Dummies
by Jim Hinkson, Joe Lombardi
Wiley, 2010

These are some of the most varied but well-known techniques of stretching.

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

Begin the general warm-up with activities such asjogging, cycling, or ropejumping, then have the subject move on to a dynamic stretching routine consisting of activities that target the lower body (e.g., body-weight squats, squat thrusts, walking lunges, butt kicks, high knees, walking knee tucks).

“Laboratory Manual for Exercise Physiology” by Greg Haff, Charles Dumke
from Laboratory Manual for Exercise Physiology
by Greg Haff, Charles Dumke
Human Kinetics, 2012

Perform one set of eight static stretching exercises on three days a week, including back-saver sit-and-reach, knee-to-chest, side stretch, sitting stretch, zipper, hip stretch, chest stretch, and calf stretch.

“Health Opportunities Through Physical Education” by Corbin, Charles B, McConnell, Karen, Le Masurier, Guy, Corbin, David, Farrar, Terri
from Health Opportunities Through Physical Education
by Corbin, Charles B, McConnell, Karen, et. al.
Human Kinetics, 2014

Extend your left leg as straight as possible as you raise your left arm into the air, take a deep breath in, exhale slowly as you lean back to straighten your spine, and lean to your right as you rotate your left shoulder back (away from the front of your body) to increase the stretch.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Yoga postures and body alignment ■ Seated spinal twist ■ Cat and cow poses ■ Modified child’s pose ■ Mountain pose ■ Forward bend and backbend ■ Side stretch ■ Modified Sun Salutations

“Voice Disorders, Third Edition” by Christine Sapienza, Bari Hoffman Ruddy
from Voice Disorders, Third Edition
by Christine Sapienza, Bari Hoffman Ruddy
Plural Publishing, Incorporated, 2016

stretching on the front of your legs, torso, neck and head by (1) pulling your lower legs toward your hips; (2) pulling your knees up toward your chest; (3) curling your head, neck, and torso toward your waist; and (4) pulling your arms and hands against the handles while you slowly uncurl and bring

“The Genius of Flexibility: The Smart Way to Stretch and Strengthen Your Body” by Robert Donald Cooley
from The Genius of Flexibility: The Smart Way to Stretch and Strengthen Your Body
by Robert Donald Cooley
Atria Books, 2009

You should encourage a variety of stretching exercises for different parts of the body, including arms, shoulders, back, chest, stomach, buttocks, thighs, and calves.

“Caring for Older Adults Holistically” by Tamara R Dahlkemper
from Caring for Older Adults Holistically
by Tamara R Dahlkemper
F.A. Davis Company, 2019

You may want to increase the degree of stretch in your body by removing any support or padding from under your body and/or arms — or even by adding a small towel roll under the middle portion of your spine (at shoulder-blade level) in a position perpendicular to your spine (see Figure 4-9).

“Golf For Dummies” by Gary McCord
from Golf For Dummies
by Gary McCord
Wiley, 2011

Alexia Lewis RD

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  • This is SOOOO EFFECTIVE! It’s actually beyond belief. All the weights had my body feeling stiff and am only 21 ��. So il defo start in cooperating this

  • This is an amazing warm up, I do the whole thing before any lifting and the first 4.25 minutes before a run (don’t want to tire myself out before cardio haha). Thank you for this video!

  • This really helped me warm up my body before interpreting (sign language). Arms and wrists move about 13,000 times an hour when interpreting; going into it cold led to tendinitis, but on the mend!

  • I really like this dude… he is only about getting into the point of the vid.. and i will use this warmup for good because I never had a good warmup and that held me back in my training, so thank you for being part of good content gang

  • Thank you, thank you, thank you, for this. I’m one of those guys who warms up by just getting under the bar and working my way to my working weight. I did these warm-ups an hour ago before benching and I was ready to go. My bench felt great on every set. Awesome advice.

  • This is amazing, thank you so much. Very effective, more than a regular workout. How many ttimes per week is this recommended to do?

  • Starting in 2019.
    We’re going through a weight loss challenge with my hubby this year. He like your videos.

    Beginning weight
    Me: 152 lbs
    Hubby: 263

    Will update from time to time.

  • Thank you very much for this video, the older I get the more that stretching is absolutely necessary. In order to constantly workout without soreness or injury. Thanks again!

  • Would you suggest doing the whole warmup before each workout or only the warmup that specifically targets your exercise of the day?

  • This is much better than the warmup I’ve been doing. Jumping jacks, mountain climbers, flutter kicks and pushups along with dynamic stretches for 5 minutes.

  • Overhead triceps stretch 01:17
    Arm Cross Stretch 03:45
    Chest Stretch 05:00
    Rear Arm Raise 06:17
    Forearm Stretch 07:32
    Abdominal Stretch 08:44
    Lower Back Stretch 10:00
    Oblique Stretch 11:14

  • Good, except the beginning. 0:28 NEVER EVER start the warmup so fast like that especially with high kicks, except if you want to injure your hamstrings.
    Start slowly for at least 3 moves, then go higher. Or, at best, do some basic hamstring stretches first.

  • Ever since I started doing your warm-ups and cool-downs, my post-workout soreness has been totally minimal! Before, my fitness journey would always be cut short by soreness that lasted days. Turns out I was warming and cooling down completely wrong! Thanks for the videos!

  • I’m a far guy and I want to work out and loose weight. Should I do this warm out, go for a run, take a like 30 minute break, do the warm up again, and then do my exercises?

  • It’s 2018 and i am still using this dynamic stretching warm up before i do my workouts. I also use this warm up before i go to work to prevent injuries and prepare my body for anything. It’s the best warm up ever! I even bought their black t-shirt and gray hoodie sweater to support them. They saved my health, and because of that, I am stronger and fitter than ever. Thank you very much coach! God bless you and your family!

  • Just tried this. Been working out for 8 months without stretching barely at all. I could feel my body activate alot of inactive muscles. Going to keep doing this for real.

  • I heard you’re suppose to stretch after a workout.. and warm up your muscles by moving around for example benching with the bar would be great warm up before hitting chest. If you stretch first your muscles are loose and it’ll be harder to hit those heavy weights.

  • Dude great video. I’ll do this every morning! A couple of months ago I’ve hurt my chest muscle just under my collarbones so I’m trying anything to fix them. Physio’s don’t know shit man! I’ll give this ago for a month every morning. Thanks dude

  • Thank You for the dynamic stretch of chest, but I will very glad if you make dynamic stretches for whole upper body and lower body too, please Sir.
    I like the video it helps me too.
    Govind Sharma

  • Thanks. I think this helps just about anyone. I can also recommend pressing into the possible problem area between the shoulder and the lats a lot of blood held up in there that comes down your arms and likely gives you greater range of motion.

  • These chest stretching exercises don’t help if you also have a tight back, I can’t squeeze my shoulder blades together because my back is to tight

  • Overhead Tricep Stretch 1:18
    Arm Cross Stretch 3:45
    Chest Stretch 5:00
    Rear Arm Raise 6:16
    Forearm Stretch 7:32
    Abdominal Stretch 8:46
    Lower Back Stretch 10:02
    Oblique Stretch 11:17

  • I have a problem without solution until now. I did the wrong push up for some months and it effects badly in my chest and shoulder and strugle to correct everything. any advice please

  • this is amazing.. thank you | ill do this at least once or twice a week after upper body workout test my flexibility in a months time, i think this routine will help out. any lower body stretches? as good as this one

  • I really like your videos. Effective stretching with some yoga breathing tips! I injured my lower back few years ago and your exercises give me the last bit of motion that i needed to get my lower back relaxed again. One little suggestion if you could do those stretches without shirt so i can clearly see how you keep/roll/hold your spine specially lower back would be great. Big thumbs up though!! I can finally sleep at night without back pain.

  • This video is great. I had no idea about active stretching. This is a real workout! My only issue is I don’t feel any stretch in my abs when I do the abdominal stretch. It just stretches my lower back a lot by me doing the reverse arch.. Any tips?

  • Hey there
    I have a question: until a few years ago I was able to do like 120 push ups in one rep, but it’s been a couple of years that when I do exercises that put pressure on my chest like push up, pull up and bench press, I get a nasty heart condition for about a month. I’ve gone to cardiologists and they told me that I’m fine. Do you think doing these warm ups will make me able to do chest exercises again?

  • Wow, this was crazy! I never knew stretching could be so vigorous. The moves are so simple, but they really WORKED my muscles. Thank you for the great coaching throughout which helps me do them correctly. The graphic timer was cool too. Only thing that didn’t seem to work for me is the ab stretch. I didn’t feel anything in my abs. I just felt a LOT of stretch in my back. Any clue why? Thanks in advance.


  • It has everything you like in an active day flexibility stretching: won’t make you sweat and doesn’t need a mat so you can literally do it anywhere, anytime. It was a fun change too, please do more active stretching videos!

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  • I really like these workouts. There is a lot of variety. i used to do the same heavy weighted dumbbell and barbell workouts every other day. These are fresh. I want to start showing some definition and becoming a chick magnet (joke)..I’m 63 married and a granddad. but there is nothing wrong with trying to look good…joke.

  • anytime i stretch my legs or arms, after a couple seconds, they get numb, like blood circultion is cut off. i dont understand why, does anybody know what this is and what im doing that causes this?

  • You saved my life and the lives of hundreds of people around me. 100% sure I’m not alone when saying this. I’m speaking for THOUSANDS of people around the world blessed from your state-of-the-art contribution to mankind. Just do the math and realize that you’re a true hero who’s name will be forever remembered in humanity history. We will make sure of this, Kozak. “Thanks” is just a stupid-not-enough word to say. Immortality is yours. May you and your family enjoy a life full of wellness and happiness.

  • Hi there i was hoping you can help me, i am having problem with my shoulder for sometime now. can you teach me some intense shoulder streching? i got this injury from playing volleyball.

  • I love this video I use this workout or most of it when im about to go for a jog. Dynamic stretching definitely helps for warm up! Thanks coach!

  • So i really like this and the warm up. I did both today for first time and going to incorporate into my exercise. Its low impact enough for me to do without causing pain in my back. Which currently im doing physical therapy for..having my hip flexers worked on. Couple of the movements i didnt do as big much for my back but maybe in time. Bit for most part i can do without strain. My question is…i noticed lately my elbows hurt after doing even the low weight dumbells. I have 3, 5 and 10 pounds that i have been using. Im guessing i was doingr doing something wrong. Or this is common and is joint thing. I watched 2 vids of physical therapist and one said he has elbow pain when using weights as well so he using the attention straps or whatever. Is there something i can do or supplement i can take for the joint aches and pains. Im 43 yrs old so figured its because im gettin older and bones are not as strong??? Any advice. Thank u in advance. Oh and great vid. Im already sweating to be honest just from the warm up and 15 min workout now time for bit of cardio.����

  • This is a very good warm up that is done at the right pace and suits all age types. I use this before every work out. Thanks for the video!

  • Sooo it started with butt kicks and I couldn’t kick my butt so I tried to see if my foot can even reach my butt……
    It cannot reach my butt

    I am a failure

  • Got my army assessment centre today thought I would do this stretching and my back hurts like mad hopefully doesn’t affect me when I do my fitness

  • I haven’t done this stretch in years and just did it again after an upper body strength workout! Felt so good! I ended with a back bend (as I always do in my stretching). I must do this stretch more often! Thank you so much always Daniel and Kelly! Have a wonderful day!

  • that type of stretching is how the army warmed us up before our workouts every morning. Of course, we did NOT do the worlds slowest “running man”:)

  • Thanks I couldn’t move today my arm and shoulder because had to much pain. done your work my pain is gone feel like new. I will do this work twice a day

  • Did it this morn and about 40 mins upper body and 10 min abs. Felt great. Taking it slow. Been working out for years. Your program is fresh and effective

  • is it “OK” to not be sweating? I don’t sweat a whole lot, but, can’t figure out why. Is it different from person to person? Or am I really doing something wrong?
    Also, I absolutely LOVE this warm-up, makes me feel ready to crank out some weights! I am relatively new to this. I got pretty fat and HATED what I was seeing in the mirror, so, I started about 3-4 months ago. Unfortunately, I got a vasectomy during that time and had to stop for about 3 weeks, so, now I am back and just found this video and really like it. Thanks!

  • OMG!! thank you for this!! thanks for guiding.. my body feels the fatigue at some point and my hands numbs out but as you reminds to close/open the hands it feels good. Thank you!!

  • awesome! useful when you got off the plane after long flight. my fav workouts so far are total upper body and sexy legs:) after a weeks i can see some improvement:) thank you!!

  • Excellent workout! I did this along with one of your recovery workouts as restoring and recovery workouts to boost my mobility and flexibility.

  • Is this a recommended stretching routine to simply start the day with? I have knee issues, so I’m unable to do much squatting, and I found this one to be the most convenient.

  • The shortest 10′ routine I’ve ever done!

    Lower back stretch… I didnt feel a thing, not squeezing at all, just the opposite… relaxed. Is that normal?

    I dont see how separated your legs are but I assume they’re at a normal distance from each other, by how it looks down under the knees

  • The pace of music really doesn’t match the speed of the instructor and his insistence to “not rush this one”. Otherwise a good warm up

  • I like the Stretching Actually I Do this Before Exercise and Before I Sleep.. And Because of this I feel Fit haha it really Help me to Release Stress and Stretch so Thanks Coach Kozak I Hope you have Relaxing Exercises too!:)

  • Thank you for helping me get rid of back pain from sciatica… I sit every day long hours… can you give me link of video and show me workout routine to get flexibility cuz my hamstrings, pelvis and hips are in bad shape…

  • 6 months of this warm-up followed by a 20-minute Warrior workout, and following the eating plan, has helped me lose 25lbs. From 225lbs to, as of this morning, 200lbs on my 6’2″ frame. I modify the workout to fit my 52-year-old abilities (planking in place of each ab set to save my back, curls and shoulder weights instead of burpies). I’ve lost 3″ off waistline and gained muscle and core strength and definition. Sure, I’ve had setbacks, sugar and French fry binges, week-long lazy periods-but I just kept at it. Coach Kozak is friendly and encouraging. So much better than a drill sergeant type gym rat. I never feel like I have to be perfect at the workouts or eating. It’s all about progress. Start easy, let your body adjust. Do what you can. Next time you’ll do more, and you’ll feel great about doing it in your body, mind, and spirit! Thanks, Coach!