Dynamic Stretching: Proceed Cautiously

In my last blog entry, I talked about static stretching which is a slow, controlled, no-bounce type of stretching that should be the mainstay of your stretching program.

Another type of stretching that you may hear about, especially with athletes, is dynamic stretching. It is meant to provide a more functional type of stretch that tries to mimic the type of movement patterns the athlete will be using during their sport or activity.

Dynamic stretching is a more advanced technique, and although it has its potential benefits, it also has higher risk of injury. Athletes using dynamic stretching techniques are often supervised by athletic trainers or physical therapist, especially when they are learning the techniques. Dynamic stretching should be carefully and gradually added to your routines. If you have orthopedic issues, you should first check with your physician or therapist to see if dynamic stretching is right for you.

Unlike with static stretching, dynamic stretching involves more movement including more bouncing and rotating during the stretch. If static stretching is a statue, dynamic stretching is the bobble head version. The final position is not held during the stretch. The forces across the muscles and tendons are greater and more sudden, and that is why it is more likely to pull or strain a muscle. Having said that, most sports are ballistic in nature and involve sudden movement patterns, which is why it is thought that dynamic stretching routines may better prepare the athlete for what they are about to do on the field, or on the court- or even on the stage, for professional dancers.

Static Stretching

I believe that everyone should stretch, some more than others, and some body parts and muscle groups need more attention than others (depending on tightness, prior injuries and type of sport or activity in which you participate).

Warming up is different and stretching and involves breaking a sweat and getting blood flowing to all the nooks and crannies of your body. Your warm-up can also involve some stretching.

There are several techniques for stretching. What are they? And which one (or combination) is best for you?

The two main types of stretching are static stretching and dynamic stretching.

Static stretching is the most basic form of stretching. I believe it is also the safest for most individuals and it is what you should start with.

Static stretching is a slow, controlled type of stretch that involves no bouncy or ballistic tight movements. The stretch is held for anywhere between five and 30 seconds (some even go longer). I prefer of the 10-15 second range. You should feel a slight pull or tension in the muscle or muscle groups stretched, but no discomfort or pain. Repeat 3-5 times. You can do this once a day or several times a day. Over time (i.e. a few weeks) you will notice a gradual improvement in the muscle groups that you have targeted. The benefits include better posture, less injuries (both acute and overuse) and improved performance.

For example, a runner that does regular asking stretching will not only have a lower risk of low back problems and certain the ailments, but also will notice an improved stride length and less chance of a hamstring pull or strain.

Static stretching is something that everyone can safely do. Most adults develop tight spots in 4 typical areas: front of the shoulders, lower back, hamstrings (rear thigh), and calf area. Remember, like all forms of stretching, it is not a competition. Don’t compare yourself to someone else (especially if you are naturally strong very tight and they are a Gumby). Check your progress by comparing to where you were 2-3 weeks ago. You will improve if you stick with it.

In my next blog entry I’ll cover a more advanced stretching technique, dynamic stretching.