5 Dynamic Stretches for Slacklining
Why dynamic stretches? Well dynamic stretching has been scientifically proven as a better form of warm up stretch than the traditional static stretches.
Static stretches are the type of exercise where you hold your body in position and keep it there for 10-20 seconds. Whilst shown to be beneficial after exercise, we will focus on dynamic stretching to get your body ready for any slacklining challenge.
Dynamic stretches lube your tendons and joints, those that are vital for slacklining. In this article, we’re going to highlight our top 4 dynamic stretches that everyone should do before they hit that line!
#1: Ankle Twists
No, this is not a type of ankle injury. Rather, lift your right leg partially off the ground until only the ball of your foot is touching the ground. Then twist your ankle in a circular motion 5-7 times , making sure the front of your foot stays on the ground at all times. Now change direction to an anticlockwise direction and repeat the circular motion 5-7 times. Once done with this, move change to the other leg and repeat.
#2: Walking Lunges
This is one of the best dynamic stretches you can do for slacklining. It stretches most of you legs and core – two of the most vital body areas to slacklining.
To perform the stretch, step one leg forward whilst slowly dropping down into a lunge position. You will know you’re in the right position when your knee is just above the ground. Once in the lunge position, step up, bringing you back leg forward and into the lunge position. Repeat this 8-10 times for each leg.
#3: Side Twists
This exercise is a great one to get your core nicely stretched. Whilst lying on the floor, bend your knees up keeping your feet on the ground. Now lift your torso slightly up so it’s not touching the ground, then gently twist your body from side to side. You’re not trying to exercise your abdominals here, just stretch them. Do this 5-7 times on each side.
This exercise nicely loosens up your shoulders and arms – which often get neglected in slacklining exercises. Believe it or not, slacklining can use your arms as much as it uses other parts of your body.
For this exercise, keep your arms straight and gently move them in wide circles. Be sure to get a full range of motion out of your shoulders (you’ll need them for balancing!). Spin your arm forwards 5 or so times, then backwards for the same amount of time. Repeat on the other side.
#5: Head Rolls
Last but not least, loosening up your neck is always a good idea for any exercise: and particularly so for a high agility sport like slacklining. It warms up the muscles that are likely to be injured if strained cold.
Start by gently rolling your head forward, then roll your head in a clockwise motion, all the way around. Do this for 4-5 rotations and then repeat this in the other direction.
These stretches are a great way to reduce risk of injury and enhance your overall performance. This whole routine should not take longer than 5-10 minutes, depending on how well you do it. Remember: a couple pre-slacklining stretches are better than no stretches. So even if you’re pressed for time, a quick run through of these stretches will serve you well in the long run.