It’s time for your daily run and workout. You lace up your running shoes, walk outside, and head straight into your usual stretching routine. You bend over and touch your toes for sixty seconds and then continue to hold stretches until you are satisfied all your muscles are loose and ready to go. If this sounds like you, then new research says that you are stretching all wrong.
Muscles are like rubber bands: One of the biggest mistakes that amateur athletes make is stretching while their muscles are cold. Think about stretching a rubber band, if you just pull it apart, it will not stretch very far and may eventually snap. However if you were to slowly stretch the rubber band back and forth, you would be able to stretch the rubber band to an even greater length without snapping it. The same is true of your muscles. If you immediately stretch your muscles to their max and hold it (static) you will not be able to get a full stretch. Whereas, if you stretch using continuous slow motions while stretching your muscles you will be able to get a better stretch.
Dynamic Stretching’s added benefits: According to a study by Dr. Holcomb of UNLV’s Athletic training department, performing dynamic stretches prior to exercise allows muscles to maintain their peak level of power significantly longer than static stretching, because it allows your muscles to maintain their internal temperature longer than static stretching. Additionally, dynamic stretching is a sport specific form of stretching. For example if you were preparing to play soccer, you would perform stretches such as high kicks and walking lunges because they are similar to the movements made in the game. Doing this both prepares your muscles for the specific exercise as well as helping to get you more mentally prepared for your sport.
What about static stretching?: While static stretching may not be the best pre-exercise warm up, don’t forget about it completely. Static stretching is actually great when cooling down after a workout. According to Dr. Holcomb this is when you are best able to lengthen your muscles and improve flexibility.
Some examples of dynamic stretches:
- Side Lunges – lunge to one side and use your opposite arm to grab your plant ankle
- Straight Leg Kicks – hold your hands straight in front at shoulder height and kick your toes to your hand (be sure to perform slow steady kicks)
- Knee to Chest – pull your knee to your chest and lift onto your toes like a calf raise
- Arm Circles – make large and small circles with your arms going both forward and backwards
