Stretching is a paramount part of any physical activity you are keen to take part in. Unfortunately, most people tend to neglect it's importance. When done efficiently you will notice an immense difference during your workout and even afterwards during recovery time. The 2 main types of stretches that are favorably incorporated in fitness routines are dynamic and static stretching.
Dynamic stretching are stretches that mimic the movements that will be done in the session. For example, if you are planning on doing weighted squats then include some air squats as part of your stretching to prep your mind and muscles. Dynamic stretches should be done in the warm up stage before you start your workout. The reason they are done beforehand is because you will warm up the muscles enabling them to take on heavy load, you will mobilize your joints via releasing synovial fluid, neuromuscular pathways are stimulated making nerve impulses more efficient and lastly the gradual increase of your heart rate will prepare your heart to respond to strenuous exercise. Examples of dynamic stretches include:
Inch worms
The world's greatest stretch
Air squats
Lunges with rotation
Lateral leg swings
Standing dynamic pectoral stretch
Arm circles
Static stretching is to stretch a muscle to the farthest point possible and holding it. Static stretches are often done at the end of the workout because they tend to reduce body temperature. In fact, static stretches should be avoided during warm up because holding a stretch will most likely exhaust your muscles prior to even starting. Static stretches are typically held for 30 seconds. The longterm benefits of static stretching includes improvement in your range of motion, increased body awareness, decreased intensity of DOMS and injury prevention. Examples of static stretches include:
Lying gluteals stretch
Lying hamstring stretch
Side lying quadriceps stretch
Sphinx
Kneeling latissimus dorsi stretch
Tricep stretch
Bicep stretch
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