15 minutes ago
Dynamic stretching vs static stretching
dynamic: is a form of active movement that isn’t about holding a stretch but rather taking your body through ranges of motion that will better prepare you for your workout or sporting activity.
carry our 5-10 reps for each movement, either in place or a given distance. where possible progressively increase rom on each repetition. increase the speed of motion in sets, but always maintain control of the motion. actively control muscle actions as you move through rom. do not sacrifice form for additional rom.
static: is the opposite. it’s where you hold a stretch for an extended period of time. a good warm-up should really focus on using dynamic stretches, not static. get into a position that facilitates relaxation. move to the point in the rom where you experience a sensation of mild discomfort. if performing partner assisted pnf stretching, communicate with your partner. hold stretch for 15-30 seconds. repeat unilateral stretches on both sides. decrease stretching intensity of pain is present. stabilizing muscles should be active to protect other joints and prevent unwanted movements. .
examples of exercises:
dynamic: inchworm, lunge walk, walking knee raises, high knees, straight leg march and spider-man crawl
static: lunge, semi-leg straddle, supine knee flex, quadriceps stretch, sitting toe touch, straddle, butterfly, wall stretch and step stretch.