July 21, 2015

Dynamic vs Static Stretches

Both Dynamic stretching and Static stretching are great forms of exercise to practice…as long as you perform them at the right time. They will improve your flexibility and therefore the range-of-motion in which you can strengthen.

So the rule is:

Dynamic BEFORE. Static AFTER.

Dynamic stretches involve repetitive movements with only a few second hold. So you may use these to warm-up prior to your workout.

Static stretches involve holding one stretch for 30 seconds or more. The only appropriate time to do these is post-workout.

Below is a quick 7 exercise dynamic warm-up you can perform prior to your workouts!

Perform about 10 of each (on each side, if applicable)

  1. March in place
  2. Toe reaches
  3. Reverse lunges
  4. Sumo squats
  5. Side lunges with reach
  6. Hamstring stretch
  7. Inchworms

See them in action below:

[youtube]http://www.youtube.com/watch?v=k_jGsOVz6W4[/youtube]

For Static stretching ideas, checkout our LIMBER e-book which shares 100 of the top yoga-inspired stretches with you!

limbersquare

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