Dynamic Vs. Static Stretching SOLVED

Understanding stretching can help you perform more efficiently within your sport. Stretching helps the body meet demands placed on it during activity.

Serious athletes want to know:

What type of stretching make you run faster or jump higher?

What type of stretching make you a better athlete, a faster athlete, or a stronger athlete?

What kind of stretching is better for you in your sport–dynamic or static stretching?

The best way to figure out the best type of stretching for you, is to be able to understand both types of stretching in detail.

Many confuse the issue by incorporating ballistic stretching. This is a hybrid of both types of stretching, where you are stretching passive muscles while using a bouncing motion. This type of stretching forces an extended range of movement before the muscle has relaxed enough to extend. Research has shown that this type of stretching does more harm than good, injuring muscles and nerves due to jerking movements.

Dynamic Stretching

To put it easiest, dynamic stretching focuses on sport specific movements, with a gradual increase in reach, speed, or both, within that sport.

Dynamic stretching, however, should not be confused with ballistic stretching. Unlike ballistic stretching, you are not trying to force your body to extend its range of motion.

Dynamic stretching improves flexibility in motion and it resembles a movement you would make in your sport. By performing a dynamic stretch before a sport, you not only reduce the risk of injury, you also fire up your muscles for peak performance. It is, in effect, a dynamic warm-up.

The flexibility gained by dynamic stretching is due to a slight rise in muscle temperature allowing stimulation of the nervous system and elongation of muscles.

As stated above, dynamic stretching is ideal for warm ups because it decreases the likelihood of injury and increases the possibility of improved performance. By contrast, static stretching does neither of these things. A static stretch is not useful for warming up because it doesn?t stimulate the nervous system or increase muscle temperature much. In fact, static exercise does just the opposite, it calms the nervous system and cools muscle temperature.

Dynamic stretching exercise vary in scope and duration, ranging from plyometrics to sprinting; from light weight lifting to simulated motions. Their aim is twofold: reduce injury and increase performance.

Examples Of Dynamic Stretching

Dynamic stretches are joint rotations of fingers, wrists, elbows, shoulders, neck, trunk, hips, knees, ankles, feet, and toes. These can be accomplished through such exercises as neck mobility exercises, shoulder circles, arm swings, side bends, hip circles, half squats, leg swings, lunges, and ankle bounces. These exercise are done in repetitions, and between 10 and 20 repetitions are recommended.

 

 

Static Stretching

Unfortunately, despite research that shows that static exercises don?t prevent injuries and don?t improve performance, many coaches prepare their athletes for a sport with static stretching.

They are not aware that their suggested regimen is actually detrimental to the athlete.

Sports research has shown that stretching is detrimental before a sport because:

1. It reduces peak force by about five percent.

2. It reduces the rate of force by about eight percent.

3. It reduces muscle strength by about nine percent for an hour after stretching.

4. It reduces coordination for explosive movement.

5. It reduces the velocity of your vertical jump.

Static exercise does not translate into functional speed, strength, or coordination during a sport.

However, after a sport, static stretching has many benefits. Specifically, when the need for power, coordination, and eccentric strength is no longer necessary, static stretching soothes, calms, and balances the nervous system while simultaneous relaxing and rejuvenating once-active muscles.

Static Stretching Examples:

Static stretching routines focus on stretching major muscle groups like chest, biceps, triceps, shoulders, upper back, lower back, trunk, buttocks, hips, abductors/adductors, groin, quadriceps, hamstrings, and calves. Instead of repetitions, duration is more important, ranging from 10 to 30 seconds.

Ideally, an exercise program has three phases: dynamic stretching for warming up, the sport or the core activity itself, and static stretching for cooling down. Instead of a coach or athlete preferring one over the other, they can both be used, one before the sport, the other after it.

So what type of stretching make you run faster or jump higher…?

Dynamic Stretching.

What type of stretching make you a better athlete, a faster athlete, or a stronger athlete?

Dynamic stretching.

What kind of stretching is better for you in your sport–dynamic or static stretching?

Both are equally important. Dynamic stretching for preparation and static stretching for recovery.

If you are looking for a full workout that will take your atheticism to the next level, then look no further…

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Coach Cascio
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