{"id":42690,"date":"2022-04-20T19:47:35","date_gmt":"2022-04-20T19:47:35","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=42690"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"dynamic-warm-up-exercises","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/","title":{"rendered":"Dynamic Warm Up Exercises To Do Before Your Workout"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/#What_Is_A_Dynamic_Warm-Up\" >What Is A Dynamic Warm-Up?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/#It_Activates_Your_Nervous_System\" >It Activates Your Nervous System<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/#It_Increases_Blood_Flow\" >It Increases Blood Flow<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/#It_Increases_Muscle_Temperature\" >It Increases Muscle Temperature<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/#It_Improves_Range_Of_Motion\" >It Improves Range Of Motion<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/#Whats_The_Difference_Between_Dynamic_And_Static_Routines\" >What&#8217;s The Difference Between Dynamic And Static Routines?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/#Why_Is_It_Important_To_Warm_Up\" >Why Is It Important To Warm Up?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/#It_Reduces_Your_Risk_Of_Injury\" >It Reduces Your Risk Of Injury<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/#It_Improves_Your_Performance\" >It Improves Your Performance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/#It_Helps_You_Mentally_Prepare_For_Your_Workout\" >It Helps You Mentally Prepare For Your Workout<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/#List_Of_Dynamic_Warm_Up_Exercises\" >List Of Dynamic Warm Up Exercises<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/#Heel_Walks\" >Heel Walks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/#Toe_Walks\" >Toe Walks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/#Knee_Hugs\" >Knee Hugs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/#Inverted_Hamstring_Stretch\" >Inverted Hamstring Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/#Lateral_Lunges\" >Lateral Lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/#Hip_Circles\" >Hip Circles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/#Arm_Circles\" >Arm Circles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/#Pelvic_Tilts\" >Pelvic Tilts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/#High_Knees\" >High Knees<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/#Safety_Tips_For_Your_Dynamic_Warm_Up\" >Safety Tips For Your Dynamic Warm Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/#Wrapping_Up\" >Wrapping Up<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Walking into the gym and heading straight for the weights is ancient history. A proper warm-up is now recognized as an important part of any workout routine. <\/span><span style=\"font-weight: 400;\">Before you start your workout, it\u2019s important to get your body temperature up and get your blood flowing to your muscles. This will help reduce your risk of injury and make your workout more effective (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3737866\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">Dynamic warm ups are especially beneficial because they prepare your body for the specific movements you\u2019ll be doing during your workout. <\/span><span style=\"font-weight: 400;\">Let&#8217;s explore what there is to know about dynamic warm up exercises, including why they&#8217;re important and some examples you can try out.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dynamic_Warm_Up\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dynamic_Warm_Up\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Dynamic_Warm-Up\"><\/span><strong>What Is A Dynamic Warm-Up?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A dynamic warm-up is a type of <a href=\"https:\/\/betterme.world\/articles\/cable-machine-exercises\/\">stretching<\/a> that involves moving your body through a range of motion. The goal is to gradually increase your heart rate and blood flow to prepare your body for exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how it prepares your muscles for your workout:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"It_Activates_Your_Nervous_System\"><\/span><strong>It Activates Your Nervous System<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your nervous system is responsible for sending signals to your muscles, telling them when to contract. When you perform a dynamic warm-up, you&#8217;re essentially telling your nervous system that it&#8217;s time to get moving (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3737866\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"It_Increases_Blood_Flow\"><\/span><strong>It Increases Blood Flow<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As your heart rate begins to rise, more blood will flow to your muscles. This increased blood flow helps to deliver oxygen and nutrients to your muscles, which can help improve your performance (<\/span><a href=\"https:\/\/www.nhsinform.scot\/healthy-living\/keeping-active\/before-and-after-exercise\/warm-up-and-cool-down\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"It_Increases_Muscle_Temperature\"><\/span><strong>It Increases Muscle Temperature<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As your muscles warm up, they become more elastic and better able to generate force. This can help you lift heavier weights and improve your overall power (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3737866\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"It_Improves_Range_Of_Motion\"><\/span><strong>It Improves Range Of Motion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dynamic stretching helps increase the range of motion in your joints. This can not only help you perform better during your workout, but it can also help reduce your risk of injury (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3737866\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/deadlift-program-for-strength\/\">Deadlift Program For Strength: A Total-Body Strength Move To Boost Up Your Pulling Power<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dynamic_Warm_Up\"><img decoding=\"async\" class=\"aligncenter wp-image-41477 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5726.png\" alt=\"dynamic warm up exercises\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5726.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5726-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5726.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whats_The_Difference_Between_Dynamic_And_Static_Routines\"><\/span><strong>What&#8217;s The Difference Between Dynamic And Static Routines?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Dynamic and static stretching are both important for improving <a href=\"https:\/\/betterme.world\/articles\/exercises-to-last-longer-in-bed-naturally\/\">flexibility<\/a> and range of motion, but they serve different purposes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dynamic stretching is designed to prepare your body for activity by gradually increasing your heart rate and blood flow. Static stretching, on the other hand, is best reserved for after your workout when your muscles are already warm (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3737866\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dynamic stretches involve motion and are often performed with no equipment. They can be done as part of a warm-up routine or as part of a cool-down after your workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Static stretches, on the other hand, are typically done while holding a stretched position for 10 to 30 seconds. These types of stretches are often done with the help of an object, such as a towel or strap.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While both types of stretching are <a href=\"https:\/\/betterme.world\/articles\/breast-reduction-exercises\/\">beneficial<\/a>, dynamic stretching is generally considered the best option for preparing your body for exercise.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dynamic_Warm_Up\"><img decoding=\"async\" class=\"aligncenter wp-image-40055 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1.png 770w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1.png 768w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Is_It_Important_To_Warm_Up\"><\/span><strong>Why Is It Important To Warm Up?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you know what a dynamic warm-up is, let&#8217;s take a look at why it&#8217;s so <a href=\"https:\/\/betterme.world\/articles\/plyometric-exercises-for-speed\/\">important<\/a>.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"It_Reduces_Your_Risk_Of_Injury\"><\/span><strong>It Reduces Your Risk Of Injury<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the most important reasons to warm up is to reduce your risk of injury. When you warm up, you increase blood flow to your muscles and joints, which can help to prevent strains and sprains (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2010\/01000\/effects_of_warming_up_on_physical_performance__a.21.aspx\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"It_Improves_Your_Performance\"><\/span><strong>It Improves Your Performance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another benefit of <a href=\"https:\/\/betterme.world\/articles\/isometrics-exercise\/\">warming up<\/a> is that it can actually improve your performance. A proper warm-up will help to increase your heart rate, oxygenate your muscles, and increase range of motion &#8211; all of which can lead to better performance (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2010\/01000\/effects_of_warming_up_on_physical_performance__a.21.aspx\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"It_Helps_You_Mentally_Prepare_For_Your_Workout\"><\/span><strong>It Helps You Mentally Prepare For Your Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Finally, warming up can also help you mentally prepare for your workout (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2010\/01000\/effects_of_warming_up_on_physical_performance__a.21.aspx\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). By getting your body and mind ready for exercise, you help to ensure that you have a successful and enjoyable workout.<\/span><\/p>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dynamic_Warm_Up\">Our app will help you<\/a> restructure your habits, remold your life and crank up your fitness results!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dynamic_Warm_Up\"><img decoding=\"async\" class=\"aligncenter wp-image-38974 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3935-1-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3935-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3935-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3935-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3935-1-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3935-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"List_Of_Dynamic_Warm_Up_Exercises\"><\/span><strong>List Of Dynamic Warm Up Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are dozens of different dynamic warm-up <a href=\"https:\/\/betterme.world\/articles\/elliptical-benefits-weight-loss\/\">exercises<\/a> that you can try. The best way to find which ones work best for you is to experiment and see what feels good.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To get you started, here are a few of our favorite dynamic warm-up exercises:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Heel_Walks\"><\/span><strong>Heel Walks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your ankles play an <a href=\"https:\/\/betterme.world\/articles\/corrective-exercise\/\">important<\/a> role while you exercise. They help to stabilize your body and provide a base of support for your movements. As such, it&#8217;s important to make sure that they&#8217;re properly warmed up before you start your workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One great way to warm up your ankles is with a heel walk. This dynamic warm up exercise helps to loosen up the muscles and tendons around your ankles, which can improve range of motion and prevent injury. It also strengthens the muscles around the shin to prevent shin splints.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing on your heels with your toes pointed up. Keep your chest up and shoulders back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly walk forward, keeping your heels off the ground as much as possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk for 10-20 steps before switching to walking on your toes.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dynamic_Warm_Up\"><img decoding=\"async\" class=\"aligncenter wp-image-38853 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5087-1024x576.png\" alt=\"dynamic warm up exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5087.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5087-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5087.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5087-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5087.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Toe_Walks\"><\/span><strong>Toe Walks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your calf muscles play an important role in many exercises, such as running, jumping, and squats. As such, it&#8217;s important to make sure that they&#8217;re properly warmed up before you start your workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One great way to warm up your calves is with a toe walk. This dynamic exercise helps to loosen up the muscles and tendons around your ankles and calves, which can improve range of motion and prevent injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing on your toes with your heels off the ground. Keep your chest up and shoulders back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly walk forward, keeping your toes off the ground as much as possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk for 10-20 steps before switching to walking on your heels.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Knee_Hugs\"><\/span><strong>Knee Hugs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The hip flexor muscles are a group of muscles that attach the thigh to the pelvis. These muscles are used in many exercises, such as running, squats, and lunges. As such, it&#8217;s important to make sure that they&#8217;re properly warmed up before you start your workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One great way to warm up your hip flexors is with a knee hug. This dynamic warm up exercise helps to loosen up the muscles and tendons around your hips, which can improve range of motion and prevent injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing tall with your feet hip-width apart. Keep your chest up and shoulders back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend one knee and bring it up towards your chest, hugging it with both hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 30-60 seconds before switching to the other side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 2-3 times on each side.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/gaining-muscle-after-50\/\">Gaining Muscle After 50: Proof You Can Still Bulk Up Even In Your Fifties<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dynamic_Warm_Up\"><img decoding=\"async\" class=\"aligncenter wp-image-38775 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5780-1024x576.png\" alt=\"dynamic warm up exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5780.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5780-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5780.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5780.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Inverted_Hamstring_Stretch\"><\/span><strong>Inverted Hamstring Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The hamstrings are a group of muscles that run down the back of the thigh. These muscles are used in many exercises, such as running, squats, and lunges. As such, it&#8217;s important to make sure that they&#8217;re properly warmed up before you start your workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One great way to warm up your hamstrings is with an inverted hamstring stretch. This dynamic exercise helps to loosen up the muscles and tendons around your hips and hamstrings, which can improve range of motion and prevent injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing tall with your feet hip-width apart. Keep your chest up and shoulders back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your right foot slightly off the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend forward at the hips, keeping your back straight, and then lower your torso as far as you can<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 30-60 seconds before switching to the other side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 2-3 times on each side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Lateral_Lunges\"><\/span><strong>Lateral Lunges<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The muscles around the hips and thighs are used in many exercises, such as running, squatting, and lunging. As such, it&#8217;s important to make sure that they&#8217;re properly warmed up before you start your workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One great way to warm up these muscles is with lateral lunges. This dynamic exercise helps to loosen up the muscles and tendons around your hips and thighs, which can improve range of motion and prevent injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing tall with your feet hip-width apart. Keep your chest up and shoulders back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step out sideways with your right foot, landing in a lunge position with your right knee bent and your left leg straight with your feet pointing ahead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push off your right foot and return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10-20 times on each side.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dynamic_Warm_Up\"><img decoding=\"async\" class=\"aligncenter wp-image-38772 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5787-1024x576.png\" alt=\"dynamic warm up exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5787.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5787-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5787.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5787.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Hip_Circles\"><\/span><strong>Hip Circles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Hip flexor muscles are often tight from sitting for long periods of time. This exercise helps to loosen them up.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing tall with your feet hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise one leg, using a countertop for support, and gently swing the opposite leg in circles out to the side.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Circle your leg in both directions a few times, then switch sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Progressively increase the size of the circles as you get warmed up.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Arm_Circles\"><\/span><strong>Arm Circles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise helps to loosen up your shoulders, which can get tight from sitting at a desk all day. It can also improve your range of motion for certain shoulder exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing tall with your feet shoulder-width apart and your arms down at your sides.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your arms out to the sides, face your palms down, and begin making small circles.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you get warmed up, increase the size of the circles.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse the direction of the circles and continue for several reps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch directions and repeat.<\/span><\/li>\n<\/ol>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dynamic_Warm_Up\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dynamic_Warm_Up\"><img decoding=\"async\" class=\"aligncenter wp-image-38710 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-3887-1024x576.png\" alt=\"dynamic warm up exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-3887.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-3887-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-3887.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-3887-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-3887.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pelvic_Tilts\"><\/span><strong>Pelvic Tilts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise helps to loosen your lower back and prepare your core muscles for activity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by lying on your back on the floor with your knees bent and feet flat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, tilt your pelvis up so that your lower back presses into the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, return to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 10-15 reps.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"High_Knees\"><\/span><strong>High Knees<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise is great for getting your heart rate up and warming up your lower body. To do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall with your feet hip-width apart and your hands by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your right knee up towards your chest and then quickly switch legs, bringing your left knee up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating legs for 30-60 seconds.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dynamic_Warm_Up\"><img decoding=\"async\" class=\"aligncenter wp-image-38693 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5347-1024x576.png\" alt=\"dynamic warm up exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5347.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5347-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5347.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5347.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Safety_Tips_For_Your_Dynamic_Warm_Up\"><\/span><strong>Safety Tips For Your Dynamic Warm Up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Injuries don&#8217;t only happen while you&#8217;re lifting weights, they can also happen when you&#8217;re doing dynamic warm up exercises. It&#8217;s important to take some safety precautions to avoid injury. Here are a few tips (<\/span><a href=\"https:\/\/files.eric.ed.gov\/fulltext\/EJ794566.pdf\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Don&#8217;t do any exercises that cause pain<\/b><span style=\"font-weight: 400;\">. If an exercise is causing you pain, stop doing it and try something else.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Listen to your body<\/b><span style=\"font-weight: 400;\">. If you&#8217;re feeling dizzy, lightheaded, or nauseous, stop exercising and rest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Don&#8217;t overdo it.<\/b><span style=\"font-weight: 400;\"> It&#8217;s important to push yourself during your workout, but you don&#8217;t want to go too hard too fast. Start slow and increase the intensity gradually.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use proper form.<\/b><span style=\"font-weight: 400;\"> Using proper form during your exercises will help you avoid injury and get the most out of your workout. If you&#8217;re not sure how to do an exercise, ask a certified personal trainer or your doctor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Work with a\u00a0 partner.<\/b><span style=\"font-weight: 400;\"> If you&#8217;re doing exercises that require balance or coordination, it&#8217;s a good idea to have a partner nearby in case you need assistance.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Wrapping_Up\"><\/span><strong>Wrapping Up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Dynamic warm up exercises are a great way to prepare your body for a workout. They help to loosen up the muscles and tendons around your joints, which can improve range of motion and prevent injury. <\/span><span style=\"font-weight: 400;\">Remember to focus on quality over quantity when doing these exercises. It&#8217;s important to do each exercise with good form in order to get the most benefit from it. If you have any pain or discomfort, stop the exercise and consult a doctor or physical therapist.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dynamic_Warm_Up\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Walking into the gym and heading straight for the weights is ancient history. A proper warm-up is now recognized as an important part of any workout routine. Before you start your workout, it\u2019s important to get your body temperature up and get your blood flowing to your muscles. This will help reduce your risk of [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":42691,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49,62],"tags":[],"coauthors":[123],"class_list":["post-42690","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness","category-fitness-tips"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Dynamic Warm Up Exercises To Do Before Your Workout - BetterMe<\/title>\n<meta name=\"description\" content=\"Which \u2605 DYNAMIC WARM UP EXERCISES \u27a4 should you be doing before your workout? Check out this article to find out.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dynamic Warm Up Exercises To Do Before Your Workout\" \/>\n<meta property=\"og:description\" content=\"Which \u2605 DYNAMIC WARM UP EXERCISES \u27a4 should you be doing before your workout? Check out this article to find out.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1612075702.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/a35eeaecbef663ec0f05875e4a5b9286\"},\"headline\":\"Dynamic Warm Up Exercises To Do Before Your Workout\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/\"},\"wordCount\":2104,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1612075702.jpg\",\"articleSection\":[\"Fitness\",\"Fitness Tips\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Walking into the gym and heading straight for the weights is ancient history. A proper warm-up is now recognized as an important part of any workout routine. <\/span><span style=\\\"font-weight: 400;\\\">Before you start your workout, it\u2019s important to get your body temperature up and get your blood flowing to your muscles. This will help reduce your risk of injury and make your workout more effective (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3737866\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). <\/span><span style=\\\"font-weight: 400;\\\">Dynamic warm ups are especially beneficial because they prepare your body for the specific movements you\u2019ll be doing during your workout. <\/span><span style=\\\"font-weight: 400;\\\">Let's explore what there is to know about dynamic warm up exercises, including why they're important and some examples you can try out.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is A Dynamic Warm-Up?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A dynamic warm-up is a type of <a href=\\\"https:\/\/betterme.world\/articles\/cable-machine-exercises\/\\\">stretching<\/a> that involves moving your body through a range of motion. The goal is to gradually increase your heart rate and blood flow to prepare your body for exercise.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's how it prepares your muscles for your workout:<\/span>\\r\\n<h3><strong>It Activates Your Nervous System<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Your nervous system is responsible for sending signals to your muscles, telling them when to contract. When you perform a dynamic warm-up, you're essentially telling your nervous system that it's time to get moving (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3737866\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n<h3><strong>It Increases Blood Flow<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">As your heart ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/\",\"url\":\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/\",\"name\":\"Dynamic Warm Up Exercises To Do Before Your Workout - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1612075702.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Which \u2605 DYNAMIC WARM UP EXERCISES \u27a4 should you be doing before your workout? 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Dynamic Warm Up Exercises To Do Before Your Workout - BetterMe","description":"Which \u2605 DYNAMIC WARM UP EXERCISES \u27a4 should you be doing before your workout? 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A proper warm-up is now recognized as an important part of any workout routine. <\/span><span style=\"font-weight: 400;\">Before you start your workout, it\u2019s important to get your body temperature up and get your blood flowing to your muscles. This will help reduce your risk of injury and make your workout more effective (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3737866\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">Dynamic warm ups are especially beneficial because they prepare your body for the specific movements you\u2019ll be doing during your workout. <\/span><span style=\"font-weight: 400;\">Let's explore what there is to know about dynamic warm up exercises, including why they're important and some examples you can try out.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Is A Dynamic Warm-Up?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">A dynamic warm-up is a type of <a href=\"https:\/\/betterme.world\/articles\/cable-machine-exercises\/\">stretching<\/a> that involves moving your body through a range of motion. The goal is to gradually increase your heart rate and blood flow to prepare your body for exercise.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here's how it prepares your muscles for your workout:<\/span>\r\n<h3><strong>It Activates Your Nervous System<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">Your nervous system is responsible for sending signals to your muscles, telling them when to contract. 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