Do you remember those basic stretches your junior high gym teacher taught you? Turns out that pushing against the wall or reaching for your toes before you exercised may not have been the best way to stretch those calves and quads after all. In fact, you may have been doing more harm than good.

Static stretching—where a specific position is held for a prolonged period—is counter-productive way to prepare the body for physical activity. Injury could be an extreme result, and it’s not the only reason to re-think your warm-up routine: Static stretches have been shown to decrease muscle elasticity (imagine over-stretching a rubber band), which in turn can detract from performance. So next time you’re about to set out for the trail or settle into your kayak, prepare your body with a few simple dynamic stretches instead.

GETTING WARM  “The right warm up for any sport or recreational activity should quite literally warm the body up and loosen muscles and tendons to increase the range of motion of various joints,” says Corinne Donovan, a certified personal trainer at FitCorp, a Boston-based gym. “When you start an activity at rest, your muscles and tendons are tight and stiff from less blood circulating to them, which is a recipe for injury.”

DID YOU KNOW?
Studies have shown that static stretching prior to physical activity can temporarily decrease muscle strength by as much as 30 percent.

Dynamic stretching utilizes movement to warm and loosen the muscles, ligaments, and joints. By gently taking your body through a series of repetitions, you will gradually and naturally increase your range of motion. This movement will also kick your cardiovascular system into a higher gear. “Your whole body is going to be working when you do something, so it’s important to warm up everything,” explains Donovan, noting that dynamic stretches work your muscles along all three planes of movement, while static stretches are limited to one plane.

THE BASICS  When you begin a dynamic stretching routine, “start with controlled movements and slowly move through the range of motion until you reach the full range,” says Donovan. For an easy-to-learn introduction to dynamic stretching, she recommends five exercises—and, as with any form of stretching, “a little bit of discomfort is OK,” Donovan says, “but if you’re feeling pain, it’s no good.”

Tri-Plane Lunge with a Reach  While keeping your left leg stationary, stride forward with your right. Extend until your right knee approaches a 90-degree angle, then return to a standing position and repeat using the opposite leg. Next, do a reverse lunge by stepping backwards into the lunge position. Finally, while maintaining a forward-facing position, step out to your right while keeping your left leg extended straight, then repeat in the opposite direction.

Repetitions: 4 times in each direction for each leg (16 total lunges on each leg)
Benefits: Stretches calves, buttocks, hamstrings, and hips

Torso Rotations  In a standing position, with your legs stationary and arms bent at 90-degree angles, rotate your torso to the right and then to the left, turning to the point of feeling resistance but not pain.

Repetitions: Rotate 10-12 times in each direction
Benefits: Stretches abdominal muscles

High Knee Run  Run forward using an exaggerated high-knee motion, bringing your lead leg up as far as you can.

Repetitions: Raise each knee high 10-12 times (total 20-24 steps)
Benefits: Stretches buttocks and quadriceps

Straight Leg Skips  While skipping forward, raise your lead leg straight out in front of you as high as you can. Reach for your foot with the opposite hand, then bring your leg down and repeat with the opposite leg.

Repetitions: 10-12 times for each leg
Benefits: Stretches your hamstrings, calves, and lower back

Walking Hip Rotations  Bring your right leg up, bent at a 90-degree angle, and rotate your torso toward the outside of the leg. Repeat with the left leg.

Repetitions: 10-12 times for each leg
Benefits: Stretches hip and pelvic muscles

As for those old static stretches? They still serve the valuable role of increasing your range of motion and maintaining your flexibility—but they’ll do so more effectively after your next run, ride, or paddle, when your muscles are already warmed up.