Dynamic Stretching vs Static Stretching – To Stretch or Not to Stretch?
We often forget the importance of stretching before exercise; however, choosing the right stretching technique is key to improving performance and preventing injury.
In the past, static stretching (a technique of stretching while the body is at rest, stretching to a point of tension, then holding this stretch for 30 seconds to a minute) was highly regarded as great way to stretch before exercise or an athletic event. Recently, studies have shows that static stretching promotes instability in the joint, they don’t warm-up your muscles, and are detrimental to performance, as it hinders explosive ability. Since my goal is to increase athletic performance and prevent injury, I turned to the alternative form of stretching that uses active movements to take a muscle through its full range of motion (ROM), called Dynamic Stretching.
Long gone are the days of reaching towards my toes to stretch out my hamstrings or pushing against a wall to stretch out my calves! My warm-ups are now filled with blood pumping, whole body movements that warm up my cool muscles and prepare me for my training ahead.
Try these 10 dynamic stretches to increase flexibility, reduce your risk of injury, and boost your performance!
Jumping Jacks – 15 total
Gate Swings – 15 total
Seal Jacks – 15 total
Running High Knee – 40 feet then run back
Power Skip forward – 40 feet and back
Side Lunge – 40 feet and back
Lunge and Rotate – 40 feet and back
Frankenstein – 40 feet then run back
Running Carioca – 40 feet then back
Running Butt Kicks – 40 feet then run back
Michael Farros
I do both types of stretching. I start with static
stretches then active stretching especially
carioca. There is a couple you suggested –
I will try.