Stretching: Dynamic or Static
Mobility and flexibility are two essential sides of fitness that can easily be forgotten. We often focus on the number on the barbell or the number on the scale and use it to gauge our success. Regular stretching helps improve flexibility, increases range of motion and reduces the risk of injury caused by lesions of the connective tissue, and increases blood flow to the muscle. The question these days is stretch before or after your workout, and what type of stretching?
The age-old statement to stretch before your workout has come under debate recently. Â Recent studies have shown that dynamic stretches can be more of a benefit before your workouts and improve speed, agility, and acceleration. It involves the progressive tightening of your muscles and moving your joints through their full range of motion. These functional and sport-specific movements help increase muscle temperature and decrease muscle stiffness. Dynamic movements like Standing Cat-Camel, Torso twist, Leg swings, and Walking lunges get the blood pumping and focus on a range of motion. Taking 6-10 minutes before you start your workout is a great way to warm up and prepare for the exercise coming.
That doesn't mean that static stretching does not have a place. Choosing to do static stretching following your workout allows your muscles to loosen up while increasing flexibility and range of motion. Research has shown that static stretching is an effective way to reduce stiffness, reducing pain.
The American College of Sports Medicine recommends stretching each of the major muscle groups at least two times a week for 60 seconds per exercise. So make sure you take that time before and after to focus on stretching.
