Dynamic stretching is something I am hearing more people talk and ask about in the clinic and when I am out in the community. However I have heard some misconceptions about dynamic stretching. Dynamic stretching basically consists of actively moving a joint or joints through full comfortable range of motion without holding the end position longer than 5 seconds. Dynamic stretching is typically done before activity as a warm-up. Generally you will concentrate on the major muscle groups used in your intended activity. Static stretching should be performed after activity. Static stretching, where you stretch and hold the muscle at the end point for 15 or more seconds, is a beneficial part of any routine but can cause the muscles to lose some strength and the ability to rapidly contract for up to three hours after stretching.
Warming up prior to physical activity does many things, but primarily its main purpose is to prepare the body for activity. It does this by increasing body's core temperature, while also increasing blood flow throughout the body. By increasing blood flow prior to activity you're preparing the tendons, ligaments and joints for more strenuous activity and helping to make your muscles loose, pliable and more injury resistant.
I have a few words of caution before anyone starts a dynamic stretching routine. Dynamic stretching for warm up should be used gradually. If inappropriate movements are used injury can occur due to small trauma in the muscles and connective tissue. Start with smaller comfortable motions and gradually increase motion as you gain flexibility.
LEG SWINGS: Stretch one arm out to the side against a stable surface such as a tree or a wall. Start swinging your outside leg behind you then back in front of you and repeat two sets of 10 on both sides. Primarily stretches the gluts, hamstrings and hip flexors.
BUTTOCK KICKS: While walking forward with each step quickly kick your heel towards your buttocks then repeat on the opposite side performing two sets of 20. Primarily stretches the quadriceps.
KNEE TO CHEST: While walking forward with each step quickly move your knee toward your chest. Hold for one count and repeat on the opposite side performing two sets of 20 repetitions. Primarily stretches the gluts.
SIDE LUNGE: Step out to the side keeping both feet pointed in front of you. Do not allow your knee to move beyond your toe. Reach over your head with the trailing arm. Hold for a count of three. Repeat 10 times on each side. Primarily stretches the adductors, calf, lower back and lats.
FORWARD LUNGE WITH A TWIST: Step forward into a lunge position. Make sure your knee does not advance beyond your toe. With arms out to your side rotate your body toward the side of your leading leg. Hold three seconds. Repeat 10 times on each side. Primarily stretches the calf, gluts, and lower back
|