There are many classifications of stretches and it is important to know the differences between each so you can properly use them. If you search the internet for a stretch routine, you will find hundreds of stretches that you can utilize and most of them are great resources! We are going to go over some different classifications of stretches and will have an in-depth explanation of the difference between Dynamic and Static Stretching. As well as when to incorporate these stretches into your routines for the best results!
Types of stretches:
1. Static Stretching
2. Dynamic Stretching
3. Passive Stretching
4. Ballistic Stretching
5. Active Isolated Stretching
6. Isometric Stretching
Clearly there are many different classifications of stretching, but to keep it simple we'll talk about the first two.
Static Stretching
This is your most common type of stretching and what you see mostly everyone doing. Static Stretching is simply just holding the stretch from anywhere between 10-60 seconds. There are no rapid movements and it is one smooth hold with no bouncing. You never want to stretch to the point where it becomes painful, but you want to feel the pull in your muscles. It is extremely important to use this type of stretching after you exercise! Stretching after exercise will aid in the recovery process for your muscles. Stretching a cold muscle can also result in an injury. If you use this form of stretching after exercising, your muscles are already warm and prepared.
Dynamic Stretching
Dynamic Stretching is a movement stretch; you will not be holding these stretches for a certain period of time. Similar to static stretching, there are no rapid movements and all the exercises are smooth and controlled. Examples of dynamic stretching are leg swings, arm swings/circles, torso twists, butt kicks, etc. Dynamic stretching is a great way to warm up your muscles before you begin exercising. Making sure your muscles are warm and loosened up is crucial to preventing injuries while exercising.
The Final Takeaway
Start your exercise routine with a few minutes of dynamic stretching and finish your routine with a few minutes of static stretching.
Stay safe, stay healthy, and exercise on!
Philip Tomeo
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