Improving your flexibility will not only improve your performance in sports, but it will also improve your overall health and help to prevent injuries. When you have a greater range of motion in your muscles and joints, both every day movements and movements in your workouts will seem easier and more comfortable. The most common form of stretching is static, or poses that you hold (like touching your toes) to improve flexibility. However, dynamic flexibility exercises can add an extra dimension to your fitness training.

Dynamic flexibility exercises work to increase your range of motion through muscle movements rather than held stretches. Often these dynamic exercises are a good way to stretch and warm up before a workout. For example, you can stretch your hips and warm up your legs and hip flexors with a set of walking lunges. You’ll perform lunges on alternating legs walking forward.

One great exercise for a total body stretch is to walk forward on your hands. Start in a standing position, bend over and walk your hands out in front of you. Once you reach a plank position, begin to walk your hands back. A set of this dynamic stretch will help your shoulders, back, hamstrings and calves.

A more basic dynamic flexibility exercise is to do leg swings, which will help both the hamstrings and hip flexors. Simply swing your leg from front to back, bending your knee slightly. You can also try swinging your legs from left to right in the same position.

Over time, these exercises will get easier and you’ll be able to do them with a greater range of motion as your flexibility improves.