Fitness First trainer Jessica Kate Herbert uses dynamic stretching before a workout to get her joints and muscles ready. Here is her full body mobiliser stretch session.
Dynamic means moving, and is the kind of stretching that’s used pre-workout to prime your body to move. The role of the more traditional static stretching is
at the end of your training session, to bring your body back to a rested and recovered state. Doing static stretching after your workout also ensures your muscles don’t lose strength from lengthened forced holds.
Incorporating dynamic stretches into your workout regime has the power to assist long term with increased range of motion through the muscles and joints, improved posture, better body awareness and alleviating everyday aches and pains.
Have a go at this full body mobiliser stretch session, designed to undo the bad habits we’ve trained our bodies into, like hunching over a computer all day.
1. Scapula protraction into retraction
Targets: Mid to upper back and partial neck.
Start on all fours with your hands directly under your shoulders with fingers splayed, promoting even weight distribution. Tuck your chin to your chest and curve your spine upwards while tucking your hips towards your elbows into a protracted position. Keeping your arms locked, sink your lower spine and squeeze your shoulder blades together into a retracted position.
Perform 3 sets of 10 reps.
2. Dynamic hip opener with 10 second hold
Targets: Partial glutes, tfl and hip flexors.
Start in a plank position. Bring your right foot to your right hand. Gently roll your foot outwards and press your hips toward the ground. Finish each set with a 10 second hold on the last repetition, aiming for maximum depth.
Perform 3 sets of 10 reps
3. Shoulder and upper back mobiliser
Targets: Shoulders and upper back.
Face upwards in a sunken tabletop position with hands slightly wider than shoulder width and fingers pointing towards your feet. Engage your core to stabilise as you push your weight distribution back onto your hands, straightening your legs and flexing your feet while partially protracting the spine. Return to the start and repeat.
Perform 3 sets of 5 reps.
4. Adductor to hip flexor to pyramid to calf raises
Targets: Adductors, hip flexors, upper back, chest, calves and hamstrings.
Step out to the side with your right foot, slightly turned out. Flex your left foot towards ceiling as you sink down to the right, placing your hands on the ground. Rotate to the right into a hip flexor stretch and press towards the ground with arms straight. Step your right foot back to meet your left foot, pushing into a pyramid position. Push your heels flat to the ground to lengthen your calves and hamstrings.
Perform 3 sets of 5 reps on each side.
Jessica Kate Herbert is a BarreAttack instructor and a personal trainer at Fitness First Titanium Barangaroo and Cronulla. Follow her on Instagram @jessicakate_themvemntsociety and at The Mve.mnt. Society on Facebook.
Photography by Lee McCluskey
Videography by Nathan Ford
Hair & makeup by Kelly Bowman @ Reload