This Dynamic 15-Minute Routine Will Change the Way You Stretch

If you're looking to improve your mobility, dynamic stretching is key. Unlike static stretches (which are still seriously beneficial), these movements are active, helping your body warm up, increasing blood circulation, and improving your range of motion, per Cleveland Clinic. Danielle Gray, celebrity trainer and founder of Train Like a Gymnast, introduces you to dynamic stretching in just 15 minutes with this full-body routine. All you need is a clear space, optional yoga blocks for support, and a blanket, towel, or pillow to protect yourself if you have sensitive knees or wrists.

As you begin, Gray encourages you to choose a word of intention. Whether it's "presence," "calm," "release," or "relax," take this time to move into a quieter headspace. You'll start with some "nerve flossing," activating the arms and releasing tension in the lower back. You'll then come to the floor and twist, using the breath to actively stretch your shoulders, neck, hips, legs, and even the bottoms of your feet. (Runners, rejoice!)

Throughout the video, Gray explains the concept of reciprocal inhibition, in which the active contraction of muscles on one side of the joint (e.g. the quads in a seated pike position) encourages the relaxation of the muscles on the opposite side. You'll keep actively stretching with rocking lunges for the hip flexors and dynamic runner's lunges for the hamstrings. Finish strong with a Half Frog position, arching and tucking your tailbone for an added stretch. "It's a little baby twerk," Gray explains, reminding you to go slow. "This is dynamic, but it's not ballistic." Follow along, and don't miss new workouts every week on the POPSUGAR Fitness YouTube channel.

Danielle Gray
Bra: Alo Yoga
Leggings: Athleta
Instagram: @daniellegrayfit