Static and Dynamic Stretching - A Beginners Guide!

 

Hey there fitness fans! Do you know what's often overlooked in a healthy workout routine? You guessed it: stretching! Not only does stretching improve flexibility, but it can also improve posture, prevent injuries, and reduce muscle soreness. And who doesn't want to perform better in their favourite sport or activity? But with so many stretching options out there, it can be tough to know where to begin. Don't worry, we've got you covered! In this blog, we'll break down the benefits of stretching and give you some tips on how to effectively target different muscle groups. Whether you're a seasoned pro or just getting started, this blog is a must-read for anyone who wants to get the most out of their workout. So let's dive in and get stretching!

First, let's do a quick breakdown of the two most popular styles of stretching.

Static stretching: This one is all about holding a stretch for a little bit of time, usually 15-30 seconds. It's great for unwinding after a workout or for rehab purposes. Plus, it helps increase flexibility, relieve muscle tension, and improve posture.

Dynamic stretching: This one is all about movement. It's perfect for getting your body warm and ready before a workout, and helps increase mobility, coordination, and balance.

Which style of stretching would work best for you all comes down to what you're looking to get out of stretching. Athletes and active individuals might want to try a combination of dynamic and static stretching. But if you're dealing with something like arthritis or back pain, gentle stretching like yoga might be just what you need. Just remember to always approach stretching with proper technique, and never push yourself too hard. If you have a pre-existing medical condition, it's always a good idea to talk to a doctor or physical therapist before starting a new stretching routine.

DYNAMIC STRETCHING

Dynamic stretching has been a topic of debate among fitness professionals, with different schools of thought regarding its effectiveness and applications. The two main schools of thought regarding dynamic stretching are:

1. Proponents of dynamic stretching: This group believes that dynamic stretching is the most effective form of stretching for increasing range of motion, preparing the body for physical activity, and reducing the risk of injury. Proponents argue that dynamic stretching helps to warm up the muscles and activate the nervous system, making the body more prepared for physical activity. They also believe that dynamic stretching is more engaging and enjoyable than static stretching, which makes it more likely to be incorporated into a regular fitness routine.
2. Critics of dynamic stretching: This group argues that dynamic stretching is not as effective as static stretching for increasing flexibility and range of motion. Critics point out that dynamic stretching often involves high-impact movements that could cause injury, particularly if performed improperly. They also argue that dynamic stretching may not provide enough time for the muscles to relax and stretch, which is crucial for increasing flexibility.

Both schools of thought have their own pros and cons, and the effectiveness of dynamic stretching will ultimately depend on the individual's goals and fitness level. While dynamic stretching can be a great warm-up tool for athletes, it is important to use it in conjunction with other forms of stretching, such as static stretching, to achieve optimal results. Additionally, it is crucial to approach dynamic stretching with proper technique and to start with low-impact movements before progressing to more intense exercises.

STATIC STRETCHING

Static stretching involves holding a stretch for an extended period of time, typically 20 to 30 seconds or more. This type of stretching can have a number of effects on the muscles. First, it can help to improve flexibility by lengthening the muscle fibers and increasing the range of motion around a joint. This can be particularly beneficial for athletes or anyone looking to improve their overall mobility. Second, static stretching can help to reduce muscle tension and soreness by promoting blood flow and reducing the build-up of lactic acid. Finally, some studies suggest that static stretching may help to prevent injury by improving the overall health and elasticity of the muscles. However, it's important to note that static stretching should be done in combination with other forms of exercise and should not be relied on as the sole means of improving muscle function or preventing injury.

The two main schools of thought regarding static stretching are:

1. Proponents of static stretching: This group believes that static stretching is the most effective form of stretching for increasing flexibility and range of motion, reducing muscle tightness and stress, and improving posture. Proponents argue that holding a stretched position for a period of time allows the muscles to gradually relax and lengthen, leading to increased flexibility over time. They also believe that static stretching is a great way to wind down after a workout and aid in recovery.
2. Critics of static stretching: This group argues that static stretching is not as effective as dynamic stretching for preparing the body for physical activity and reducing the risk of injury. Critics point out that static stretching does not activate the nervous system or warm up the muscles, which is crucial for preparing the body for physical activity. They also argue that static stretching can sometimes be uncomfortable and cause muscle soreness, particularly if performed improperly.

Like dynamic stretching, both schools of thought have their own pros and cons, and the effectiveness of static stretching will depend on the individual's goals and fitness level. While static stretching can be a great way to increase flexibility and reduce muscle tightness, it is important to use it in conjunction with other forms of stretching, such as dynamic stretching, to achieve optimal results. Additionally, it is crucial to approach static stretching with proper technique and to never force the body into a stretched position that causes discomfort.

Next we’ll detail some of the most effective static and dynamic stretches, and how you can incorporate then into your workout routine!  We’ll focus specifically on the lower body for this blog so nobody gets information overload!

Static Stretches

1. Hamstring stretch - sit on the floor with your legs extended in front of you, reach towards your toes and hold the stretch for 30 seconds. If you can't reach your toes, use a towel or a resistance band to assist.
2. Quad stretch - stand and balance on one leg, bend your other knee and hold your foot with your hand. Pull your heel towards your buttock and hold the stretch for 30 seconds. Switch legs and repeat.
3. Adductor stretch - sit on the floor with the soles of your feet together, use your elbows to push your knees towards the ground, and hold the stretch for 30 seconds.
4. Hip flexor stretch - kneel on one knee and place your other foot flat on the ground in front of you. Push your hips forward and hold the stretch for 30 seconds. Switch legs and repeat.
5. Glute stretch - lie on your back and cross one leg over the other. Pull the crossed knee towards your chest and hold the stretch for 30 seconds. Switch legs and repeat.
6. Calf stretch - stand facing a wall and place your hands on the wall. Step one foot back, keeping your heel on the ground, and bend the other knee. Hold the stretch for 30 seconds. Switch legs and repeat.
7. Soleus stretch - sit on the floor with your legs extended in front of you. Bend one knee and place your foot flat on the floor. Place a resistance band around the ball of your foot and gently pull back towards your body. Hold the stretch for 30 seconds. Switch legs and repeat.
8. IT band stretch - stand with your feet hip-width apart and cross one leg over the other. Reach the arm on the same side as the crossed leg over your head and bend towards the opposite side. Hold the stretch for 30 seconds. Switch sides and repeat.
9. Pigeon pose - start in a plank position and bring one knee towards your chest. Place the knee on the ground behind your hand and stretch the other leg back. Lower your body towards the ground and hold the stretch for 30 seconds. Switch sides and repeat.
10. Butterfly stretch - sit on the floor with the soles of your feet together. Use your elbows to push your knees towards the ground and hold the stretch for 30 seconds.

Remember to breathe deeply throughout each stretch, and never force your body beyond its natural range of motion. If you feel any pain, discomfort or any other unusual sensations, stop the stretch immediately.

DYNAMIC STRETCHING

The principles of dynamic stretching exercises include:

Gradual progression: Start with slower, less intense movements, and gradually increase the intensity and speed over time.

Specificity: Choose dynamic stretches that target the muscle groups that will be used during your activity or sport.

Coordination: Focus on moving smoothly and with control, paying attention to form and technique.

Repetition: Perform each dynamic stretch for multiple repetitions to increase the range of motion and loosen up the muscles.

Precautions that need to be taken when performing dynamic stretching exercises include:

Proper warm-up: Dynamic stretching is best done after a thorough warm-up to increase blood flow and warm up the muscles.

Don't overstretch: Avoid stretching to the point of pain or discomfort, and always maintain proper form.

Avoid bouncing: Avoid bouncing or jerking movements, which can lead to injury.

Consider your fitness level: Choose dynamic stretches that are appropriate for your fitness level, and don't push yourself beyond your limits.  By following these principles and precautions, you can safely and effectively incorporate dynamic stretching exercises into your fitness routine.

Now, lets get into the good stuff… the actual lower body dynamic stretches!  

Hip Flexors: Dynamic Lunges

• Start in a standing position, take a big step forward with your left leg, bending the knee at a 90-degree angle and lowering your right knee to the ground.
• As you stand up, shift your weight forward, and repeat the lunge on the other leg.
• Repeat for 8-10 repetitions on each side.

This stretch will help to improve hip mobility and increase range of motion in the hip flexors.

Hamstrings: Walking Toe Touches

• Start in a standing position, lift your right leg in front of you and reach down with your left hand to touch your right toe.
• Rise up and step forward with your right foot, then lift your left leg in front of you and touch your left toe with your right hand.
• Continue walking forward and alternating sides for 10-12 steps.

This stretch helps to improve flexibility in the hamstrings and increases circulation to the lower body.

Quadriceps: High Knees

• Start in a standing position and lift one knee up towards your chest, hopping off your other foot.
• Alternate legs as you "run" in place, focusing on lifting your knees as high as possible.
• Continue for 20-30 seconds.
• This stretch will help to increase range of motion in the hip flexors and quadriceps.

Glutes: Single-Leg Glute Bridge

• Start lying on your back with both knees bent, feet flat on the floor.
• Lift one foot off the ground, straightening the leg out in front of you.
• Drive the heel of the other foot into the ground to lift your hips up, squeezing your glutes.
• Lower your hips back down and repeat for 8-10 repetitions on each side.This stretch helps to activate and strengthen the glutes and improve hip mobility.

Calves: Ankle Bounces

• Start in a standing position and lift onto the balls of your feet.
• Bounce up and down on your toes, allowing your heels to lift off the ground.
• Continue for 20-30 seconds.

This stretch helps to improve flexibility and increase circulation in the calves.

Adductors: Sumo Squats

• Start in a standing position with your feet wider than shoulder-width apart and your toes pointing outwards.
• Lower your body into a deep squat position, keeping your weight in your heels and your chest lifted.
• Stand up and repeat for 8-10 repetitions.

This stretch helps to improve flexibility in the adductor muscles and increase hip mobility.

Incorporating both static and dynamic stretching into your workout routine can help to improve flexibility, increase range of motion, and prevent injury. Here's a guide for how to include both types of stretching:

Dynamic stretching before the workout:  

Dynamic stretching is best performed as part of a warm-up before a workout. Choose 5-10 dynamic stretching exercises that target the muscles you will be using in your workout, and perform each exercise for 8-12 repetitions. Gradually increase the intensity and speed of the stretches as you go, focusing on controlled movements that mimic the motions used in your workout.

Workout:  During your workout, focus on the exercises you have planned, ensuring proper form and technique. Use proper breathing techniques to help oxygenate the muscles and reduce the risk of injury. Take short breaks between sets to allow the muscles to recover and reduce the risk of fatigue.

Static stretching after the workout:

After your workout is complete, perform 5-10 static stretching exercises that target the major muscle groups you used during your workout. Hold each stretch for 20-30 seconds, focusing on deep breathing and relaxing into the stretch. Choose stretches that help to release tension and increase flexibility in the muscles, such as the standing hamstring stretch or seated butterfly stretch.

Rest and recovery:

It's important to give your muscles time to rest and recover after a workout. Be sure to take adequate rest days between workouts and allow your body time to repair and rebuild. Adequate rest and recovery time will help to reduce the risk of injury and improve overall performance.

When incorporating static and dynamic stretching into your workout routine, remember to listen to your body and make adjustments as needed. Be sure to start with a proper warm-up before performing any workout and cool down with a few static stretches afterwards. Over time, consistent stretching can help to improve flexibility, range of motion, and overall fitness.