Which type of stretching is best?
If you are going to stretch, the two most common ways are Dynamic and Static stretching.
Dynamic Stretching It is now thought that the best type of stretching to do BEFORE exercise (especially a sports competition) is dynamic stretching. Dynamic stretching involves stretching a muscle as you move your body. Because you are moving your body, you are gradually warming up the muscles in the body, which makes injury less likely. A muscle that is "warmed up" is less likely to strain or tear when it is contracted or lengthened. Dynamic stretches have been shown to increase your power, strength, and speed if you perform them BEFORE you exercise or compete! When you perform dynamic stretches it is recommend that they be similar to the movements of the exercise you are about to begin. So if you are going for a swim, some dynamic stretches that involve your arms, trunk, and legs would be recommended, because swimming involves your whole body. Some examples of dynamic stretches are: Arm circles, lunges, leg kicks, trunk turns (washing machines). |
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<<==Check out this video to see some dynamic stretches in action!
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Static Stretching
Static stretching is different than dynamic stretching because it does not involve moving your body. Static stretching is when you lengthen (stretch) one muscle at a time and hold that stretch for 20 seconds or longer. Static stretching was once very popular but now dynamic stretching is believed to be a more effective way to get your body ready to move! The current research says that although static stretching will not cause any damage, it does not help with your exercise performance! Many studies have shown a DECREASE in power, strength, and speed of athletes who performed static stretches before competition. So when should you do static stretching? Well they do say that AFTER you are done with your exercise/competition would be a good time for static stretching. This is because your muscles are already "warmed-up" and giving them a long stretch could help them gain flexibility and help get rid of soreness. |
So to sum it all up...Dynamic stretching before exercise, Static stretching when you are done!