Static VS Dynamic Stretching


Hey Team,

There have been many arguments, whether static stretching or dynamic stretching is considered the most effective way to stretch.

Both options have their respectful meanings, but I do believe there are benefits from using either one. However, timing is everything!

As humans, most of us sit often, so we are stable at those times; restricting blood flow, allowing our joints to feel tight and/or stiff.

Before Workout

We must properly activate all of the muscles we are going to work; so we are able to feel the muscle when performing the exercise.

For example, perform a single-leg touchdown to activate your hamstring, glutes and core. This is a dynamic stretch, because you are in motion and increasing range of motion in your joints.

Dynamic stretching allows your body to feel warmed up and powerful, preparing you for your workout.

Dynamic (Increases range of motion)

If you do not know what dynamic stretching feels like, here are a few stretches that can help prepare your body for your workout.

Walking Frankenstein
Side Plank
Alternating Step Up
Bodyweight Push Up
Active Straight Leg
Walking Lunges
Pike Push Up
Lying Scorpion
Turkish Get Up
Single-Leg Squat

After Workout

During a workout, our blood transfers quickly to the muscles being worked, causing the joint to tighten up. It's important to keep the muscles moving (active recovery) after your set, to keep proper blood flow. Your next set will feel more powerful and focused.

Also, after a workout our heart rates are high, so we are taking shorter breaths, causing a decrease of oxygen intake. Oxygen is what hydrates our muscles and joints. Doing dynamic stretching after a workout, will allow you to quiet your breaths and intake more oxygen.

Static stretching is beneficial when used after you have performed a light, dynamic stretch.

Steps:

1. Work muscle = Tight muscle due to blood flow to muscle.
2. Dynamic stretch = Increase range of motion and blood flow.
3. Static stretch = Lengthen muscle

One tip to remember, take long, deep breaths when performing your stretches. This will relax and lengthen your muscles; allowing a deeper stretch.

Static and dynamic stretching have their values, but depending on your ultimate goal; one might be the better option, for that day.

Static (Isolated stretch - only stretches one muscle at a time)

Here are a few examples for you to incorporate into your daily routines.

Hamstring stretch
Achilles Tendon Stretch
Groin Stretch
Chest Stretch
Triceps Stretch
Quad Stretch
Calf Stretch

If you are looking to prepare for a workout, dynamic stretching will warm up your body quickly and effectively.

If you are fully finished with your workout, incorporate static stretching to quiet your breaths and lengthen your range of motion!

I hope this message helps guide you along your journey.

If you need further assistance on this topic, please feel free to reach out through the site.

Keep your muscles healthy, by staying active daily!

Movement is the best medicine.

Go get yours,

Steph




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