Waking up with stiff joints or tight muscles isn’t just frustrating — it’s a stark indicator that you’re probably not stretching enough. And while most of us know the benefits of stretching vs mobility — from reducing stiffness to boosting circulation — how many of us actually prioritize dynamic stretches as well as static?
Static stretches, where you hold your body in one position, definitely have their place. But dynamic stretching offers a more active way to prepare your body for movement. So, they’re particularly ideal before a workout, but they’re also incredibly beneficial to do first thing in the morning to release any pent-up stiffness. They’re also great to use as a mid-afternoon reset to combat the effects of sitting at a desk or on the sofa.
Below, we’ve rounded up five of the best dynamic stretches to add to your daily routine. Each one is low-impact, beginner-friendly, and designed to help you feel more mobile in just a few minutes.
Dynamic vs static stretching: what’s the difference?
From five-minute stretching routines to specific exercises like the pigeon pose, we often talk about stretching as one big category. But, there is a key distinction between dynamic and static stretching — and knowing when to use each can make a real difference to how your body feels.
Dynamic stretching involves moving your joints and muscles through a full range of motion — think leg swings, arm circles, and hip rotations. Essentially, you’re flowing through a position rather than holding it. These movements help raise your heart rate, warm up your muscles, and improve mobility before activity.
Static stretching, on the other hand, is what most of us think of when we picture a “stretch”. You hold a single position (like the pyramid stretch) for 20–30 seconds or more, aiming to lengthen the muscle and increase flexibility.
Both types have their place: dynamic stretches are ideal before a workout, as they help prepare the body for movement, while static stretches are more suited for cooldowns or relaxing tight muscles. But dynamic stretching isn’t just for warming up — it’s also a great standalone way to stay mobile, especially if you’ve been sitting for long periods or feel stiff when you wake up.
Try adding the five stretches below to your daily routine. Even a few minutes of dynamic stretching each day can make a noticeable difference to how your body feels.
1. Arm circles
Arm circles are a simple but effective way to loosen up the shoulders and upper back — areas that often tighten with age or from sitting for long periods. They help warm up the shoulder joints, increase circulation, and gently activate the muscles of the upper body.
Stand tall with your arms extended out to the sides at shoulder height. Slowly begin making small circles forward, gradually increasing the size. After 20–30 seconds, reverse the direction. Keep the movement smooth and controlled, and avoid shrugging your shoulders.
2. Torso twists
Torso twists are a great dynamic stretch to wake up the spine and engage your core muscles. They improve rotational mobility — something we use every day when turning, reaching, or stepping sideways — and can help reduce stiffness in the mid and lower back.
Stand with your feet shoulder-width apart and arms raised in front of you at chest height. Gently twist your torso to the left, letting your gaze follow your hands, then twist to the right. Repeat for 30 seconds to a minute, keeping the movement fluid but controlled.
3. Leg swings
I always prioritise leg swings when warming up for a run because I suffer from hip stiffness. Aside from increasing blood flow in the hips, leg swings can improve mobility in the hamstrings and lower back — all areas that commonly tighten with age.
Stand next to a wall or chair for support. Swing one leg forward and backward in a controlled motion, keeping your torso upright. Aim for 10–15 swings on each leg. To target the inner and outer thighs, you can also try swinging the leg side to side across your body.
4. March with hip openers
This stretch combines the benefits of marching with dynamic hip circles, one of the key exercises for improving mobility in the hip flexors. It’s especially helpful if you spend a lot of time sitting or feel stiff in your lower body.
March in place, but as you lift each knee, draw a wide circle with your knee to the side. The aim is to rotate the hip as far to the side as possible. Keep your posture tall and your core lightly engaged. Perform 10–12 reps on each leg, moving slowly and intentionally.
5. Side reaches
Side reaches gently stretch and activate the muscles along your sides, including the obliques, lats, and intercostals (the muscles between your ribs). This helps promote better spinal mobility and posture while giving your upper body a wake-up call.
Stand with feet hip-width apart and place one hand on your hip. Reach the other arm up and stretch over to the opposite side, creating a long arc through the side of your body. Return to the center and repeat on the other side. Alternate for 30–60 seconds, moving with your breath.
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