Whether you’re starting a new exercise regimen or you’re an expert keeping up with the program, stretching is an important component of warming up and cooling down. It keeps you flexible and improves your range of motion, which is invaluable to all types of athletes and promotes safe exercise while reducing the risk of injury. There are two types of stretching — dynamic and static — and both should play a role in your workouts.
Dynamic Stretching
Dynamic stretching is crucial to the warm-up of any athlete. As the word dynamic implies, this type of stretching involves continual motion, high energy, and quick reflexes. Think of a baseball batter warming up in the cage, or a golfer practicing his swing before teeing off. They are working to improve their flexibility, speed and focus through the deliberate tightening and loosening of the muscle groups they need to perform. They also take their body through the range of motion they’ll use. In addition to getting blood flowing to the muscles, it can also reduce sudden stress on joints and tendons.
Dynamic stretching should be included in every warm-up, regardless of your sport or activity. Each session should last 5-10 minutes to fully prepare your body and to reduce the risk of injury. Some examples include the runner’s lunge, high knees, side shuffles, and bodyweight squats.
Static Stretching
Static stretching allows your body to remain in one spot during stretching. The term “static stretching” seems counterintuitive. However, it means that you remain in a sit, stand or prone position while holding that position for 15-45 seconds. Some examples of this include rolling your head slowly, holding each position to a count of 30 and stretching one arm across your chest while cradling with the other arm.
Static sessions are helpful during a cool-down session following participation in any sports activity or workout. They help to slowly reduce muscle temperature and prevent injury. Experts suggest this type of stretch not be included in your warm-up session, as they do not provide for a full range of motion, dexterity or speed. They can also increase risk of muscle fiber or tendon tears.
Dynamic and static stretches are important components of any exercise routine. Dr. Yoldas, Dr. Weaver and our staff at Orthopedic Specialty Institute are here to help if you experience a sports or exercise-related injury. Contact our office today at 954-866-9699 and schedule a consultation. Same day appointments are also available.