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July 2013 E-Newsletter

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Stretching - Static Vs. Dynamic

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Dynamic Stretching

Experts Say Stretching Moves May Be Better For Athletes Than Static Poses.

 

By: Anne Aurand / The Bulletin
Published: July 25, 2013 :: 4:00AM PST

 

Common thought has long been that a good stretch before a hard workout was the right thing to do. Stretching before any rigorous activity was supposed to reduce injury and improve performance.

However, some research suggests that stretching does neither.

According to a 2011 position paper from the American College of Sports Medicine, stretching does not prevent injuries, back pain or muscle soreness. And, according to the ACSM paper and local experts, stretching prior to activity can diminish muscle strength, power
and sports performance.

It may be that we’ve been going about stretching all wrong.

The experts say there’s a time and a place for it. If done a certain way and at the appropriate time, it can be helpful. How and when you stretch appears to matter.

 

Static Vs. Dynamic Stretching

 

Static stretching is the kind most of us think of — stretching a muscle to its maximum length and holding the pose for up to 30 seconds. This practice, over time, can lengthen tight muscles and help improve joint mobility.

Dynamic stretching is when a person moves the joints and muscles through their full range of motion while stretching to the edge of flexibility. Think of doing deep leg lunges while moving across a room, with just a couple of seconds of pause at the deepest point of each lunge. Dynamic stretching can prepare the body for activity by stimulating the systems that will be called on. (Some don’t even call this stretching; they consider it one kind of a warm-up.)

Scientists around the world have tried to measure the effects of static vs. dynamic stretching on all kinds of activities, from tennis serves to vertical leaps.

Research suggests that longer-duration static stretching before an activity can decrease strength and power. For example, one study shows that basketball players couldn’t jump as high for a period of time after static hamstring stretching.

However, such research often includes situations that are not realistic, said Lynn Millar, a professor of physical therapy at Winston-Salem State University in North Carolina and a fellow of the American College of Sports Medicine. People don’t usually hold a long, deep stretch and then suddenly jump as high as they can, she said.

Besides, the physiological response to stretching is not one-size-fits all, she said. Genetics, age, fitness level, prior injuries and other factors can play into how stretching affects performance and injuries.

 

Here is a YouTube video that demonstrates dynamic stretching techniques:

Dynamic Stretching Techniques with Galen Rupp

 

 

Current Thought

 

Both kinds of stretching can serve a purpose if done in the right context.

Generally speaking, the goal of a static stretch is to lengthen muscle tissue and allow a greater range of motion in a joint, said Chris Cooper, a physical therapist with Therapeutic Associates at the Athletic Club of Bend. But doing it can relax the muscle for a while, which is not useful before engaging in sports, Cooper said.

So experts, including Cooper, say longer-held, static stretches that lengthen the tissue should be done after exercise or at a separate time — perhaps at home, before bed.

Dynamic stretching, on the other hand, can activate a muscle so it’s ready to perform an activity optimally, decreasing the risk of injury and possibly improving performance during different kinds of demanding activities, from tennis to sprinting to football, according to the experts. (Someone heading out for a walk or a slow jog probably doesn’t need to warm up as much as an athlete about to make more sudden and strenuous moves, such as in sports like basketball or racquetball.)

 

CLICK HERE TO READ MORE >
 

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Pickin' & Paddlin' Music Series and Demo Days

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Pickin' & Paddlin' Music Series and Demo Days

We are excited to annouce our sponsorship at the Pickin' & Paddlin' Music Series and Demo Days!

 

Tumalo Creek Kayak & Canoe will host live music and boat demos on the back lawn behind the store, on the banks of the Deschutes River. Tumalo Creek’s fleet of 50 demo boats will be available to try with plenty of paddling experts on hand to answer any questions and get boaters comfortable out on the water.

Pickin' & Paddlin' raises money for the Bend Paddle Trail Alliance, a local organization who has been working for nearly a decade to transform the Colorado Dam into a whitewater playpark. The BPTA must now raise $900,000 to build the whitewater features that will complete the park, and they need your help. The whitewater park will become an invaluable amentity which will be enjoyed for generations to come, and is predicted to bring in millions of visitor dollars into our economy. Every donation gets us closer to this goal. Thanks for your support!




Event Details:

WHERE: Tumalo Creek Kayak & Canoe [Location]
WHEN: Wednesday, July 31st / 4:00pm - 10:00pm
COST: FREE and Open to All!

 

WE LOOK FORWARD TO SEEING YOU THERE!!!
 

 

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Phil Wick Memorial Golf Tournament

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Phil Wick Memorial Golf Tournament

We are excited to annouce our sponsorship for the 2013 Phil Wick Memorial Golf Tournament!

 

Help us honor a great man while raising money for the St. Charles Heart Center so they may provide heart screenings that could potentially save lives!

 


 

Event Details:

WHERE: Prineville Golf Club [Location]
WHEN: Friday & Saturday, August 2nd - 3rd
COST: $75 per Golfer

CLICK HERE TO JOIN THE TOURNAMENT >

CLICK HERE TO FOLLOW US ON FACEBOOK >
 

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Sisters Folk Festival :: September 6th - 8th

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Sisters Folk Festival

Proud Sponsors of the 2013 Sisters Folk Festival!
Come Join Us!

 

The Sisters Folk Festival is a three-day celebration of American roots music, from blues to bluegrass.

The Festival is held every year in September, the weekend after Labor Day, in beautiful Sisters, Oregon. The Festival is home to nine stages, including an 800-seat venue at the Village Green Park in downtown Sisters, and 900 seats at Sisters Art Works.

  

 

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