Both types of stretching improve your ability to move your muscles the way they were intended to be moved, increasing your stability and preparing you for anything that comes your way. Both dynamic and static stretching improve range of motion, balance, and body awareness and reduce your risk of injury.ĭynamic and static stretching may serve difference purposes around your fitness center workouts, but they’re both an important part of keeping your body limber and healthy. Hold each static stretch for 10 to 30 seconds each and repeat until you’ve spend a full minute in each move. Static stretching might not be best to do before a workout, but it’s still beneficial, especially for lengthening muscles back out after a weight-lifting session, relieving tension, and relaxing the body, overall. It could even be the same movements with less depth and speed. Always hit key areas like the ankles, hips, shoulders and spine, and then spend some time on dynamic stretches that are specific to the muscles you’re getting ready to work. The purpose of dynamic stretching is to gently engage muscles and prepare them for more demanding movements, so it’s most ideal to include 5 to 10 minutes of it in your warmup routine. Dynamic stretching is best pre-workout static stretching is best post-workout. In any case, most athletic trainers now encourage only dynamic stretching prior to a workout. A few reasons could be that it decreases blood flow and places its own demands on your muscles. Many studies also show that static stretching before a workout, on the other hand, decreases these same abilities. Studies show that, after dynamic stretching, you’re likely to feel stronger and have better muscle endurance and speed. Next to a good warm-up, dynamic stretching is a proven way to boost your performance during a demanding fitness gym workout or athletic even because it activates muscles for what they’re about to do. Dynamic stretching boosts athletic performance static stretching reduces it. Static stretching is likely what comes to mind when you think of stretching, in general – calf stretches, toe touches, standing hamstring and quad stretches, and many yoga poses. Static means stationary, so static stretches isolate one muscle group at a time and hold a position rather than moving through a range of motion. These stretches take the body through a near-full range of motion that mimics the same movements you go through while exercising. Think of arm circles, hip hinges and circles, twisted lunges, leg swings, high kicks, and moving quad or hamstring stretches. Dynamic stretches use movement static stretches don’t.ĭynamic means active, energetic, or vigorous, so dynamic stretching involves movement – usually of more than one muscle group. To clear up any confusion and learn how to maximize the benefits of stretching in your fitness center routine, it’s important to understand the key differences between dynamic and static stretching. But, in the fitness community, there’s plenty of debate about when to stretch, how to stretch, and which type of stretching is best. We’re told that stretching is good for us – it lengthens the muscles we constrict during weight-lifting sessions it improves our range of motion and flexibility, and it reduces our overall risk of getting injured.
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