Stretching is an important element of an exercise routine because it prepares your body for the workout, improves range of motion and flexibility and reduces the risk of injury. Increased flexibility from stretching makes it easier to perform daily activities while improving your range of motion enhances your coordination and balance. There are several types of stretches including dynamic stretching, which helps your body prepare for a specific type of exercise. The American Council on Exercise recommends performing five minutes of cardiovascular activity prior to stretching.
Definition
Dynamic stretching involves repeatedly performing challenging stretches that do not force the muscle past a comfortable range of motion. Each movement in a dynamic stretch is controlled and requires more coordination than static stretching due to the repetitious motion. These rhythmical movements are often incorporated into the warm-up of an exercise routine. Dynamic stretching should be smooth and intentional, while gradually increasing the range of motion over a set of 10 to 12 repetitions.
Benefits
While dynamic stretches may not improve long-term flexibility, they do prepare and loosen muscles for a workout. Performing dynamic stretches increases your core and muscle temperature, stimulates the nervous system, improves elasticity and decreases the risk of injury, according to research conducted by Gregory A. Fredrick published in the "Strength and Conditioning Journal" in 2001. Dynamic stretches are becoming increasingly popular among athletes, trainers and coaches due to improved mobility and functional range of motion in sports and daily activities, according to HumanKinetics.com. Athletes use dynamic stretching as a way to replicate movements performed when playing a sport or engaging in a specific activity. For example, soccer players often perform quick stops and starts during a warm-up to mimic quick turns and movements during a game.
Misconceptions
Dynamic stretching is often confused with ballistic stretching, dangerous movements that force your muscles past their normal range of motion. When performing dynamic stretches, movements should be controlled, gentle and deliberate. Ballistic movements are erratic, uncontrolled, bouncy and jerky. While there are certain benefits to ballistic stretching, they should only be performed under the guidance of a professional since, in most instances, the risks of ballistic movements outweigh the benefits.
Stretches
Dynamic stretches are most beneficial when used as part of a warm-up before a workout or competition. A variety of fitness equipment may be used in addition to body weight when performing dynamic stretches, including a stability ball, a resistance band and a toning bar. Use your body to perform arm swings, leg swings, trunk rotations and alternate toe touches. Perform a groin stretch with a stability ball by placing one knee on top of the ball. Slowly slide the ball out with your knee until you feel the stretch in your inner thigh. Return to start and perform 10 to 12 repetitions. Repeat on the opposite leg.
