Dynamic versus Static Stretching

"Coach, why is stretching important? Isn't it a waste of time? We will waste valuable time for the main workout," said one of clients.

"Unless you want to get yourself injured, you can proceed with the workout without the warm-up," I replied.

It is essential for you to do a good warm up or stretching before any exercises or workouts. I am sure you had heard this many times since you first entered your first Physical Education class or attend any type of workout classes. This activity is essential even at this critical juncture that you are working out from home. Stretching helps to ensure that the body is loose and ready for the upcoming activity. It also helps in overall performance and prevents injuries during whatever activity you choose to do.

Sports coaches and physical trainers (including me) have since combined elements from the traditional static stretching and the practise of dynamic stretching. Let's focus on these types of stretching a bit and ways you can incorporate it into your workouts.

So what is dynamic stretching as compared to static stretching?

Dynamic stretching is actively moving joints and muscles with sports-specific motions for around 10 -12 repetitions or about 1 minute, targeting certain muscle groups. It helps to rehearse the movement patterns so the muscles tend to get excited a little bit earlier and faster thereby improving power and increase coordination. Furthermore, dynamic stretching has been shown to acutely increase power sprint, jump and improve performance. The improve blood circulation during a dynamic stretching helps increase muscle temperature, reduces resistance and improves flexibility

Static stretching involves moving a joint as far as it can go and holding it for a length of time typically 15 to 30 seconds. Studies had found static stretching reduce maximal strength, power and performance after a single bout of a static stretch. Some exercise doctors recommend it to be part of a cool down process instead of as an initiation of any activity. Static stretching after exercises can help prevent stiffness and help muscles back at their pre-exercise length.

Try these dynamic stretches

Whether you are doing a full AMRAP, Crossfit, EMOM, run, jog or walk, here are some examples of dynamic stretches for you to try.

1 min jog-on-the spot

Set yourself in a jogging position and start swinging those elbows. Complete it with a running motion but without moving forward. This will help to make your heart beat go up.

Walking lunges with or without a torso twist

Perform a forward lunge and twist your body in the opposite direction of the front leg. Ensure that the knees does not go beyond the toes. Take 4 to 5 steps forward and repeat about 3 to 4 times.

Leg pendulum

Swig each leg back and forth for 10 to 12 times. Ensure to keep balance by keeping the core tight.

Stationary or moving butt kicks

Lift leg back till heel touches the butt and repeat the motion forward 4 to 5 steps or 20 seconds. This will help to stretch those quadriceps muscles and helps in preparation for a squat exercises.

Side lunges

From a standing position, perform a side lunge to the right and ensure that the back is in a neutral position. Return to standing position and perform a side to the left and repeat the motion taking care of your posture every time you perform the side lunge.

Shoulder rotation and arm circles

Do a shoulder rotation forward and backward. Incorporate the arm circle motions to help prepare the arm muscles for any bicep curls or tricep kickbacks.

It is important not to combine ballistic motions with these dynamic stretches. It can result in injury. In addition, it is not advisable to do it while performing a static stretch. Have fun and and start moving.

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