Dynamic Stretching vs. Static Stretching

I'm sure you know that it is important to stretch as a part of your workout. Some people say it's better to stretch before your workout and some say it's better to stretch after a workout. I believe it's important to stretch before and after your workout. However, there are different types of stretches and some types can hinder performance in your workout. What I will talk about are two types of stretching techniques, dynamic stretching and static stretching. There are branches below these two types, but we'll just talk about these for now.

Dynamic Stretching (DS) techniques is used primarily prior to a sporting regimen or event, since performance is very important, but it is effective in any regimen. When working out, it's important to perform well in order to get effective results. DS is performed prior to your workout and involves using the movement of whatever the workout entails as part of the stretching. For example, if you're a runner some common DS techniques are high knees, light front and side leg swings, and heel kicks. If you're a tennis player, a common technique would be a light lateral shuffle from one side to the other. For regimens or sports that involve upper body movement, you can take a light band and perform the movement that you would be using in your workout. If you're a baseball player, use the band to simulate the swing of the bat or a throw. If you're lifting weights and you're doing a chest workout, use the band and perform a couple of chest flies. I personally consider DS techniques as an activator for your muscle. It will wake up those certain muscles and get them ready to perform. Studies show that this method is a great way to stretch them without hindering performance.

Static Stretching (SS) techniques are performed after your training regimen. This is the technique that we all consider as the "normal stretch", that we see all the time. It's done by stretching that particular muscle to a point of tension and holding that position for a period of time, which is usually 15 to 20 seconds. The reason why SS is not a good idea to do before your workout is because this technique can hinder performance. Studies show that holding a stretch to the point of tension for a period of time can apply too much stress in the area and tire the muscle. Although SS is a fantastic way to increase and maintain flexibility, it's not the wisest technique to perform before a workout, especially if the workout involves competition. Yoga is a perfect example of SS. The muscles are over stretched for a period of time. If any of you take yoga, do you notice that the muscles feel a bit tired, after class is over?? It should feel tired. The muscles stretch to the point of exhaustion. So, it's not a good idea to workout, like running, after a yoga class. You will definitely notice a difference in your performance.

Dynamic and Static stretching techniques are both very important in achieving great performance and maintain flexibility. Just make sure that it's done in the correct order. If done correctly, you will get great results and minimize risk of injury. If you have any questions, feel free to ask me on my facebook page. Simply go to my website www.getfitwithshadi.com and click on the facebook icon, on the bottom of my home page. Hope this blog helps and remember to GET FIT!!!