Static vs Dynamic Stretching
Stretching involves holding a single position for an extended period, aiming to stretch a particular muscle or group of muscles. On the other hand, dynamic stretching involves moving parts of your body gradually into a range of motion, focusing on engaging muscles through movement. Each type influences muscles and flexibility differently, impacting workout performance and recovery.
Dynamic stretches encompass various exercises targeting different muscle groups. These can include arm circles, bodyweight squats, walking lunges, and jumping jacks. These movements align with functional patterns and can also be advantageous during strength training sessions.
Static stretches cover a wide range of movements, including seated butterfly, overhead triceps stretch, kneeling hip flexor stretch, and supine hamstring stretch. Proper execution involves holding each stretch for 10 to 30 seconds, emphasizing good form, controlled breathing, and gradual release to prevent any discomfort or strain.
Unlike dynamic stretches, static stretches post-workout don’t necessarily mirror the preceding exercise routine. Focus instead on whole-body stretches such as gentle twists, side bends, and hamstring extensions. Aim for a total duration of about 2 minutes per muscle group to enhance flexibility effectively.
Post-exercise, static stretching takes precedence. With warmed-up muscles, achieving deeper stretches becomes more feasible. Each static stretch should be held for 10 to 30 seconds, repeated two to four times, depending on the muscle group’s requirements.
