Dynamic Stretching When & Why.
Dynamic Stretching is much more effective than static stretching when it comes to preparing for a training session and should be a big part of any warm up.
Dynamic Stretching involves working a joint or series of joints through a full range of motion, while simultaneously actively lengthening the muscles and preparing the muscles for the more intense exercise to follow.
Dynamic stretching can be anything from lunging, twisting, squatting, reaching pushing and pulling. As long as it at an appropriate intensity and uses the areas of the body that are to be used in the workout.
Another advantages of dynamic stretching include:
- They keep constant movement, keeping the body warm while static cause a drop in temperature.
- They prepare the body muscles and joints in a more specific manner for what is to come in the workout.
- It helps develop the motor and nervous system since dynamic stretches do more to develop those areas than static stretching.
If you are interested in learning more about how to warm up in a dynamic way, contact me I am happy to help.
Static Stretching When & Why.
Static Stretching is used to stretch a muscle while the body is at rest. It is comprised of various techniques that gradually lengthen the muscle to an elongated position (to the point of discomfort) and holding that position for 30+ seconds.
Statically stretching a muscle before training has been shown to interfere with performance and augments the joint and can promote instability in the joint making the person more susceptible to injury.
However stretching after a training session as part of a cool down to help improve flexibility can lengthen a tightened muscle. It can also help relive stress and tension.
Static Stretching should be done NOT BEFORE a training session but AFTER!
For your warm up I would start with Dynamic Stretching, stay tuned blog post to following on Dynamic Stretching.
There is a difference between flexibility and mobility.
Flexibility typically refers to the absolute range of motion a joint currently can achieve, whereas mobility refers to your ability to move a joint actively through a desired range of motion.
When it comes to strength training, the goal is to use full-ROM, have control, and stay pain-free during our lifts. This basically refers back to the concept of "mobility." You need to be mobile enough to properly execute the specific movements involved in your sport. This is why the degree of mobility you should have will depend on the type of sport you practice. As a simple example, the mobility needs of a gymnast will be different that of a hockey player.
If you currently are not mobile enough to perform the lifts you want to train, it's worth looking into a few tools that have been supported by the scientific literature to enhance mobility like: static stretching, dynamic stretching, and myofascial release through foam rolling.