My 3 Go-To Dynamic Movement Drills

Joseph Lee

Joseph Lee

Muscle tightness is very common in today’s lifestyle and most injuries, like lower back, knee and shoulder pain, are caused by tight muscles. Hence, it's important to stretch before as stretching helps improve your joint range of motion, lengthen overactive muscles, and decrease the risk of getting injured.

Instead of finding random stretches on YouTube, here are some movement drills that you can do:

  • Sumo Squat
  • World’s Greatest Stretch
  • Ankle Mobility

Learn how to do it below:


Sumo Squat Stretch

  1. Start by standing straight with your legs shoulder-width apart and your toes point slightly
  2. Reach and grab your foot while maintaining your legs straight.
  3. Drive your knees out towards the second toe for your feet and push your elbows away to avoid you knees collapsing and being locked.
  4. Come back up by straightening your legs first while grabbing your feet.
  5. Stand up still again.


World’s Greatest Stretch

  1. Start by going into a push-up position.
  2. Drive and place one leg forward. Make sure the position of the leg is beside your arm.
  3. Rotate chest towards the side of the front leg with your hands straightened.
  4. Place your hand on the outside of the front leg and straighten the front leg after.
  5. Go back into a push-up position. Repeat steps for the other side after.


Ankle Mobility

  1. Posteriorly tilt your hip and engage your gluteus muscle.
  2. Next, drive your front knee towards the outside of the PVC stick.
  3. Return to the original position after.
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