Dynamic Stretching
Gone are the days when we stretch before warming up. We now know better. Muscles that are warm are more pliable and more receptive to stretching. Current research also questions whether or not stretching reduces injury. What we know for sure, is that stretching improves flexibility – and this is important. It can also relieve soreness – at least temporarily. But there’s no evidence to show that it prevents soreness or affects lactic acid accumulation. We stretch because it feels good, it makes us more flexible, and for some it also provides a psychological benefit prior to competition (perhaps because it is a practice we grew up with and have a hard time leaving behind). If you’re one of these people that enjoys stretching before your workout, make sure you warm-up at low intensity first. Then, rather than performing static stretches (think toe touches), do some dynamic stretching instead. Dynamic stretches require movement during the stretch which helps deliver blood to the muscle thereby helping to warm the muscle for greater pliability. Save the static stretching for after your workout. This is the best time to stretch as your body is sufficiently warm for all types of stretching. The pre-workout stretching session should be consider optional and should only include the dynamic variety. The picture above is our “elbow to instep” stretch which is a walking forward lunge with a stretch to the instep. This is a full body stretch that focuses on core muscles, shoulders, quads, hamstrings, and hip flexors. Here is an article from the New York Times that debunks what we thought we knew about stretching.
