Dynamic Stretching

How to do it

1. Stand tall next to a wall or support for light balance assistance, feet hip-width apart.
2. Swing one leg forward and back in a controlled arc, keeping the motion smooth and continuous rather than bouncing at the end range.
3. Gradually increase the swing height with each repetition, feeling the stretch and effort move through the hamstrings and hip flexors as the leg travels.
4. Breathe in a steady rhythm that matches the swinging pace, exhaling as the leg swings forward.
5. Continue for 20 to 30 seconds on one leg, then switch to the other leg for the same duration.
6. Keep the swings smooth and controlled rather than letting momentum snap the leg past a comfortable range, which is the most common fault that separates this from a bouncing stretch.