After you've completed the warm-up, you can move into a few specific dynamic exercises. There are plenty of stretches to choose from, so depending on your activity, you can vary this routine. Here are a few dynamic stretches to get you started:
1. High knees: This exercise can be performed in a stationary position or moving forward. Start with a running motion, bringing the opposite arm and leg up at the same time. Gradually increase the speed and height of your legs, driving your knees toward your chest. Remember to match the speed of your arms with the speed of your legs. Start with three sets of 15 repetitions.
2. Lunge and twist: Start this exercise by lunging with your right leg. Keep your chest up and your back straight, engaging your core. As your lower your left knee to the ground, twist your upper body toward your right knee. Follow this movement with a twist to the left. Stand back up and repeat, alternating legs. Start with 10 repetitions on each leg.
More: The Best and Worst Exercises for Bad Knees
3. Leg swings: This dynamic stretch can be performed side-to-side and front-to-back. For the front-to-back version, stabilize yourself along a wall or balance one arm out to the side. With your feet spread apart to your hip's width, lift your right leg. Swing you leg forward and backward in one movement. Slowly increase the height of the swing in each direction. Start with 10 to 15 repetitions before you switch to the opposite leg.
Begin the lateral version of the exercise by facing a wall or holding onto a short fence. Swing your right leg in front of your left knee. Bring your leg back in front of you and extend to the right, all in one movement without a pause. Be sure to maintain your balance and gradually increase the height of the swing in each direction. After 10 to 15 repetitions, repeat with the opposite leg.
More: 10 Fitness Dos and Don'ts
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