When you think of stretching what is the first thought that comes to mind? There are many diffrent ways to stretch and achieve that needed range of motion to move freely. Today I will be sharing information with you about Dynamic stretching and Static stretching. Stretching is used to allow the body to either warm up, rehabilitate, relax, cool down, and improve range of motion. Holding a stretch is very important, learn how long your should be holding stretches for. We will also be looking at what is flexability and why being flexable is important.
Dynamic stretching can play a key role in the success of your exercise routine. A Dynamic warm up; which will promote blood flow through out the body. The movements done while doing dynamic stretches incorperate hips, arms, legs, and core targeting all muscles in the area. A very simple example of a dynamic stretch is doing circles with your arms, or drawing a circle with your foot.
Static stretching is a stretch that is held for a period of time that is not only comfortable but challenging at the same time. Static stretching is usually done at the end of a workout as a cool down. Because the muscles in the body become tight after a workout, stretching will allow your body to relax and get some range of motion back. Static stretching can also be used for rehabilitation to achieve desired movement range. An example of a static stretch is touching your toes or reaching to the ceiling.
Holding stretches for a longer period of time will greatly effect your body's mobility. The time needed to stretch is usually based on your activity level, and your current muscle tightness. All of the factors will play a major role in what is proper for exercise progression.
Non Exerciser: Stretching 4-7x a week. Holding each Dynamic stretch for 1-2s pre workout and 30s-1:00 for each Static stretch post workout
( Light tension, Pain free )
Occasional Exerciser: Stretching 4-7x a week. Holding each Dynamic stretch for 1-2s pre workout and 30s-1:00 for each Static stretch post workout. ( Light-Moderate tension, Pain free )
Commited Exerciser: Stretching minimum x4 a week. Holding each Dynamic stretch for 1-2s pre workout and 30s-1:00 for each Static stretch post workout. ( Moderate-Deep tension, Pain free )
I always recommend holding the stretches for at least 2 minutes when the muscles are noticeably tighter. This will allow the body to achieve that desired flexability much more successfully.
As you probably understand, stretching plays a very important roll in the development of the body and the progression toward your goals. When you take that extra 15 minutes to stretch your body will not only thank you right then and there but in the long term also!
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