Five-Minute Dynamic Stretching Routine

Written By Devon Feehan

Here is a five minute dynamic stretching routine you can do before every ride or training session to increase range of motion and prepare your mind for the training ahead. This is also a good routine you can do if you are traveling or generally feel tight. It hits all of the major joints and takes a short amount of time. When done consistently before rides, it can help shift your mindset into a ready state.

Do 10 reps on each side:

  • Front leg swings (touch opposite arm to foot)

  • Side leg swings (full range of motion both ways)

  • Alternating hip hinging toe touch (keep back leg straight)

  • Alternating knee pulls (slightly lean back on the pull for a greater stretch)

  • Alternating side lunge split (use hands on the ground in front of you for support)

  • Alternating windmills (arms straight, hips hinged)

  • Runners lunge reach-in and up

  • Alternating statue of liberty’s

  • Forward arm swings

  • Reverse arm swings

  • Side to side arm swings

It also helps to do this routine combined with music to help get yourself into the right psychological state of readiness to train.

What’s your favorite dynamic stretch?

*Be careful with dynamic stretches and take them easy. Do not stretch if pain is present*

Devon Feehan
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