Dynamic stretches are active movements of the joints and the muscles of the body that practicable before exercising. The cardinal difference between dynamic and static stretches is that static stretches are where joints are extended and held for a period.
They focus on a particular muscle or joint whereas, dynamic stretches are a range of motion that can release the stiffness of multiple body parts. Warm-ups and cool-downs are mandatory because they aid in control and injury-free before and after the workout.
Why Dynamic Stretching?
Dynamic stretches replicate the type of exercise or sport you are about to perform. For instance, before playing a cricket match, players perform many stretches like short sprints, lunges, jumps, arm rotations, fielding-like movements, and so on.
When to do static stretches
Static stretches are effective when there is slight pain or tightness in a specific part. So, these types of stretches can be performed after any workout or game. Holding the stretch for at least 30 seconds can help you feel the elongation of the muscle and gives relief to that targeted area.
Why Dynamic Stretching?
Dynamic stretches replicate the type of exercise or sport you are about to perform. For instance, before playing a cricket match, players perform many stretches like short sprints, lunges, jumps, arm rotations, fielding-like movements, and so on.
Now our mind is set for this game as the stretches are pretty much synchronous with how our body will be moving throughout the match. Dynamic stretches are perfect for warm-ups.
Some of the stretches can be performed before any workout and they are: arm circles, lunge with a twist, ankle rotation, cobra pose, spinal rotation, touching the feet with/ without bending the knees, high jumps, and many more. But never try any dynamic stretches during injury without the doctor's knowledge.
When to do static stretches
Static stretches are effective when there is slight pain or tightness in a specific part. So, these types of stretches can be performed after any workout or game. Holding the stretch for at least 30 seconds can help you feel the elongation of the muscle and gives relief to that targeted area.
Many types of static stretches can be carried out in a certain location. For example, if you are planning to stretch your shoulder, stretches like crossbody arm pull, over-head arm pulls, wall assisted arm pull might help different parts of the shoulder to feel the stretch.
Other kinds of stretches
Ballistic stretching: This is an uncontrolled, uncoordinated movement that uses the momentum of the body. This type of stretch is not very safe compared to dynamic and static stretching.
Foam roller stretch: A foam roller is used as equipment to stretch the body. Foam rolling can loosen up tight muscles and tissues and improve blood flow. This also improves the flexibility and range of motion of the body.
Takeaway
Dwell on your body and listen to how it reacts. Fitness goals can be achieved faster when the body is not tight and sore. Stretches can also be done after sitting for a long time, standing in place for hours, good sleep, and so on.
Other kinds of stretches
Ballistic stretching: This is an uncontrolled, uncoordinated movement that uses the momentum of the body. This type of stretch is not very safe compared to dynamic and static stretching.
Foam roller stretch: A foam roller is used as equipment to stretch the body. Foam rolling can loosen up tight muscles and tissues and improve blood flow. This also improves the flexibility and range of motion of the body.
Takeaway
Dwell on your body and listen to how it reacts. Fitness goals can be achieved faster when the body is not tight and sore. Stretches can also be done after sitting for a long time, standing in place for hours, good sleep, and so on.
These movements will increase the blood flow and retains the mind fresh and agile. Invest few minutes for stretching and make it a part of your daily routine.
Written By - Ananthakrishan CN
Edited By - Akash Verma
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