What type of Stretch?

Stretching: Dynamic and Static 

Stretching, the why we need to and two different types you will always hear me say to do. My plan is to keep this short, to the point and simple; now let’s see if I can do that. Ready?

Stretching when done appropriately and at the right time can reduce the risk of injury, promotes circulation, improves functional performance, enhances flexibility and range of motion, reduces or manages stress, enhances muscular relaxation, improve posture and may slow the degeneration of joints. Dynamic stretching is recommended before a workout while static is usually done after a workout. So what is the difference?

Dynamic stretching uses slow controlled movement, momentum and active muscular effort to bring about the stretch. Picture arm circles or walking lunges. By performing dynamic stretches you are allowing your muscle fibers to warm-up, due to increasing blood circulation, which will help reduce muscle tightness. When considering what dynamic stretches to do,  try to related them to the workout you are about to embark on. Also, look at 1 to 2 sets of 10 reps for the stretches.

Static stretches are more beneficial after the workout, since they will lengthen the muscles fibers and tissues back to their normal length and help reduce muscle soreness. These stretches have the ability to improve flexibility and range of motion. This type of stretch will have you extending your joints as far as you can and hold. Breathing out as you go into the stretch, hold and maintain positon for 20 to 30 seconds performing 2 to 3 sets.

Two things to remember on both of these stretches, do not bounce through the movement and if there is pain don’t do it. The way I look at it, don’t start a workout with your muscles cold and don’t end it without cooling them down.

D.S.