There has been a lot of recent discussion about stretching techniques and when different stretches should be used. This can all get a little confusing, but overall, I choose to look back at the information from the National Academy of Sports Medicine.
First, let's look at the individual definitions of the stretches. Static stretching, by definition from NASM, is the "process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds". This allows for better lengthening of the muscle and relaxation. Dynamic stretching, again by NASM definition, is the "active extension of a muscle, using force production and momentum, to move the joint through the full available range of motion. Static stretching usually addresses one muscle where as, dynamic can address multiple at the same time.
To give a good example: static stretching would be the traditional gastrocnemius or calf stretch.
First, let's look at the individual definitions of the stretches. Static stretching, by definition from NASM, is the "process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds". This allows for better lengthening of the muscle and relaxation. Dynamic stretching, again by NASM definition, is the "active extension of a muscle, using force production and momentum, to move the joint through the full available range of motion. Static stretching usually addresses one muscle where as, dynamic can address multiple at the same time.
To give a good example: static stretching would be the traditional gastrocnemius or calf stretch.
Dynamic stretching would be something like walking lunges.
So, when should each of these different stretches be used? There is some research to infer that static stretching directly before exercise may decrease muscular strength and power. This effect seems to last for about 10 minutes, so static stretching is not recommended for use immediately before exercise in individuals participating in explosive activities (sprinting, heavy weight lifting, etc.). Dynamic stretches do not seem to have the same effect. After exercise, dynamic and static stretches can both be helpful for muscles, but proper static stretches can aid most in decreasing activity of the muscle spindles, thus decreasing tightness. For most individuals, a combination of static and dynamic stretching (depending on the time before activity) can be a good routine both before and after exercise.
It is apparent that more research in this area needs to be performed. The best course of action would be to meet with a personal trainer at least once to ensure that the static stretches and dynamic stretches you are performing are appropriate for your level and exercise routine. This assessment can help ensure that you are not lengthening improper muscles, which can lead to further injury and/or inhibiting your best performance during exercise.
What are your favorite stretches to do before a workout?
It is apparent that more research in this area needs to be performed. The best course of action would be to meet with a personal trainer at least once to ensure that the static stretches and dynamic stretches you are performing are appropriate for your level and exercise routine. This assessment can help ensure that you are not lengthening improper muscles, which can lead to further injury and/or inhibiting your best performance during exercise.
What are your favorite stretches to do before a workout?