How long should I be stretching for a day? Dynamic stretching or static stretching before or after exercise? Better yet, what is the differences between the two? Sadly as a personal trainer, I don't hear these questions enough when training new clients. When we exercise, micro-tears take place in our muscle cells due to stressors in the form of resistance. In response, the body sends cells that heal and rebuild micro tears with the purpose of fortifying the existing structure. However, the process isn’t perfect, typically causing tightness, restricting the ROM (range of motion) of the muscle. Luckily we have an easy solution for this age-old problem and it's called stretching!. Stretching opens up scar tissue caused by exercise, allowing for better capillary blood flow. As a result, nutrients and waste can now be carried more efficiently to and from the muscle cells, ultimately leading to a more malleable muscle. Continue reading below to learn more about the differences between static and dynamic stretches along with my personal favorites when working with my clients.
Static Stretching
The purpose of static stretching is to aid in the recovery process associated with microtears to the muscle when we exercise. As a result, this type of stretching should take place directly after working out. In strength training, the Principle of Specificity describes how improvements in strength are very often quite specific to the type of training we perform. For example, in order to increase vertical jump, we would practice Squats, Calf extensions, and Box Jumps. The same rule can be applied to determine which muscles should be stretched after an exercise routine. For example, if today’s routine included squats, the muscles we used were our Glutes, Quads, Hamstrings, and Calves. An appropriate stretch for that day would be one that targets at least one of the muscle groups such as Pigeon Pose, Downward Dog, Malasana. Each stretch, for each muscle group, should be held at the deepest position of the stretch for a minimum of 30 seconds and repeated three to five times. If a limb goes numb or diaphragmatic breathing (deep breathing) is not possible, then ease up on the stretch or switch sides. The goal of stretching is to slowly increase the range of motion, not to torture yourself by stretching too intensely. Pro Tip! Take a deep breath( it'll help relax the body), exhale, and move slowly into a deeper stretch.
Dynamic Stretching
The purpose of Dynamic Stretching is to prime muscles and take them through their full ROM before adding resistance. Preparation is everything! In order to perform optimally, preparation has to take place. What you do before an exercise dramatically affects how you feel/move when exercising. Simply put, this could be the difference between working towards your fitness goal or coming up short due to an injury from inadequate stretching beforehand. This type of stretching involves quick movements and serves as a preventative measure against injuries. Much like our counterpart, static stretching, the Principle of Specificity is still relevant. Only prime muscle groups will be used during your exercise routine for the day. For example, Standing leg kicks: this movement dynamically stretches hamstrings and hip flexors. As a result, exercises like RDl’s/Deadlifts/Lunges would complement the Standing Leg Kick drill perfectly. If performing the dynamic drill mentioned above, kick 5-10 times on each leg and repeat 3 times. Pro Tip! List all muscles used during the exercise routine and pick dynamic movements that allow you to check off listed muscles.
We can all agree that stretching is not the most interesting or fun thing to do in the world. However, understanding both dynamic and static stretching brings clarity on how and when they should be applied. Based on my clients’ feedback and personal experience, benefits associated with tension relief are reaped immediately. Most of my clients see noticeable improvements in their ROM within one to two weeks, assuming a daily routine is being followed.
Whether you are having trouble understanding techniques associated with poses or simply looking to increase your arsenal of stretches, check out our Instagram: https://www.instagram.com/flofitlife/ or Youtube Channel:https://www.youtube.com/channel/UCjttqG60p2GOdqQMbymCijQ for instructional videos on stretches and much more.
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