Stretching before engaging in your epic adventure (ie: sports and exercise) can help mitigate the risk of injury and optimize athletic performance by preparing your muscles, joints, ligaments, and other soft tissues for upcoming activity and load.

In adventurer’s terms: how you prepare matters!

Think stretching is boring? Not as boring as having to put off that wicked project because you ran too fast at it and tweaked something.

Stretching can be broken down into two main types: static and dynamic. Static stretches are those in which you hold a single position for a longer period (generally 15-60 seconds). Dynamic stretches are controlled movements in which you actively move through a range of motion. Both static and dynamic stretches are important, however, they serve different purposes and each one can help you to achieve different mobility-related goals.

Translation: pulling your heel to your butt for 5 seconds just ain’t quite enough…

Static Stretching

What is it?

-       Static stretching involves placing the joint or joints in a position so that the muscles and connective tissues are stretched while held in a position with the tissues elongated

When should you perform static stretches?

-       The best time to perform static stretches is after you exercise when your muscles are warm

Why should you use static stretching?

-       Improve flexibility and range of motion

-       Decrease pain and stiffness

-       Improve blood flow

-       Decrease stress

-       Improve athletic performance

-       Decrease muscle soreness after exercise

How do you do static stretching?

-       Ensure your muscles are adequately warm

-       Choose an appropriate stretch

-       Hold the position for 1-2 sets of 15-60 seconds

-       Avoid jerking or bouncing movements

-       Remember to breathe

-       A slight degree of discomfort is normal and necessary to improve flexibility however you should not feel pain while stretching

Examples of static stretching:

-       Overhead triceps stretch

-       Cobra pose

-       Child’s pose

-       Forward fold/pike stretch

-       Pigeon stretch

Dynamic Stretching

What is dynamic stretching?

-       Dynamic stretching is movement-based, it uses the muscles themselves to actively move through a range of motion to bring about a stretch 

When should you perform dynamic stretches?

-       Dynamic stretching can be incorporated into your warm-up to help prepare the muscles before exercise

Why should you use dynamic stretching?

-       Improves flexibility and range of motion

-       Improves speed, agility, acceleration

-       Reduces tightness

-       Reduces risk of injury

How is dynamic stretching done?

-       Complete a brief cardiovascular warm-up such as walking, jogging, or biking before performing dynamic stretches

-       Choose an appropriate stretch to warm up each part of the body

-       Repeat each movement 10-15 times (i.e. 10-15 arm circles)

-       Dynamic stretches should be performed at a moderate intensity

-       Movements should be smooth and pain-free through the full range of motion

Examples:

-       Arm circles

-       Hip circles

-       Walking lunges with torso twist

-       Deep squats

-       Neck rotations

The physiotherapists and massage therapists at Elios health have the knowledge and experience to help you improve your mobility safely and effectively. Elios’s practitioners will work with you one-on-one to provide evidence-based information and advice about which stretches to perform and how to do them safely and effectively so that you can reach your athletic goals. 

Book an appointment with us on Main Street to review your static and dynamic stretching plan.

Original article by Rachel Rubin Sarganis
Photo by Mick Haupt