Why Should you Stretch? Dynamic Stretching Explained.
In our previous stretching how-to blog, we talked about static versus dynamic stretching. Static stretching is a long, sustained stretch with the goal of making a change within the tissue mobility. Dynamic stretching is a short duration stretch with the goal of improving neuromuscular function.
Dynamic stretches lengthen the tissue to the end-range however does not cause tearing within the collagen fibers to change the length. The goal is to take the tissues to the end-range to stimulate the Golgi tendon and muscle spindles thus stimulating the nervous system. Dynamic stretching prior to exercising can create adaptations to improve the neuromuscular facilitation.
Below are examples of dynamic warm-up exercises. Make sure your core is tightened with each exercise, and start slowly before picking up the pace.
Quad Stretch
Grab your right foot using your right hand, hold briefly, and then relax. Repeat with your left side. Continue an alternating pattern. You should feel a stretch in the front of your leg.
Knee to Chest
Grab your right knee with both hands, gently pull your knee towards your chest, hold briefly, and then relax. Repeat with your left knee. Continue an alternating pattern. You should feel a stretch through your buttock.
Kicks
Swing your right leg into your outstretched left hand. Repeat with your left leg and right hand. Continue an alternating pattern. You should feel a stretch in the back of your leg.
RDL
Bend your left knee slightly. Do not lock it out. With your left leg on the ground, reach down with your right arm and try to touch your left foot. Repeat with your right leg and left arm. Continue an alternating pattern. You should feel a stretch in the back of your leg.
Butt kicks
Begin standing with your feet shoulder-width apart. Bring your right heel to your buttock and then back to the ground. Repeat with the left heel. Continue an alternating pattern.
High Knees
Stand with your feet shoulder-width apart. Lift your right knee to your chest. Repeat with your left knee. Continue an alternating pattern.
A Skips
Stand with your feet shoulder-width apart. Drive your right knee up above your hip. Quickly snap the leg back down. Repeat with your left knee. Continue an alternating pattern.
B Skips
Stand with your feet shoulder-width apart. Drive your right knee above your hip. Extend the right leg. Snap it back to the ground. Repeat with your left knee. Continue an alternating pattern.
