Dynamic Stretching
What is DS?
Dynamic stretching is a series of controlled movements that allow our bodies to be well prepared for physical activity. Some examples of DS would be walking lunges, high knees, side shuffles, or even squats.
How is DS different from Static?
While Static stretching is holding a position for a short period of time, DS is an active movement that is controlled and helps us to activate our entire Range of Motion.
Why DS is beneficial?
DS has been reported to improve joint mobility, range of motion, and flexibility. DS has even been found to prevent injuries from occurring in many sports related activities.
3 Dynamic Stretches to incorporate into your routine!
1. Walking Lunges:
Start with feet together. With one leg, step out into a lunge. Bring opposite leg to meet working leg together. Repeat with opposite leg.
Targets core, quadriceps, hamstrings, glutes, and other lower limb muscles.
2. Walking Knee-to-Chest:
Start with feet together. Bring one knee up towards your chest and stretch. Release knee and repeat on opposite side.
Targets lower back muscles and hips.
3. Carioca:
Start with feet together. Raise one leg and cross in front of the other. Take the other leg and step out. Then take the original raised leg and cross behind the other. Repeat this process for both legs and focus on hip mobility.
Targets quadriceps and lower limb muscles.
Static Stretching
What is Static Stretching?
Both forms of stretches are well documented and known to have alterations on performance of physical activity. Specifically static stretching can increase range of motion and decrease muscle stiffness when held in positions for durations of 5-30 seconds.
When Should You do it?
What are the Effects on Performance?
suggest the removal of static
stretching as part of a warm-up routine and to only include
cardiovascular work when strength or power was important to
performance.
References
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