You may have learned that stretching before exercising warms up your muscles and reduces risk of injury and that cool-downs transition your body back to rest. What you may not know about is dynamic stretching versus static stretching. Though there is some debate as to which type of stretching is better when, there is no disagreement that some kind of stretching is a smart move before and after exercise.
Dynamic Stretching
Dynamic stretching involves moving your muscles before exercise to increase core body temperature and loosen your joints. This type of stretching consists of controlled swinging movements that should foreshadow the coming workout by using the same muscles. A runner's dynamic stretch may include walking lunges, while a tennis player's would include dynamic arm swings to loosen the shoulders. If your get-fit routine involves several different exercises, you will need dynamic stretches that encompass all your muscle groups. Dynamic stretching takes you gradually to the limit of your range of motion and begins to get your heart rate up in preparation for your workout. A study published in the September 2009 "Journal of Strength and Conditioning Research" found that warm-ups with an active component had beneficial effects and more effectively enhanced performance than static stretching.
Static Stretching
Static stretching is the more familiar warm-up and cool-down routine. It involves holding a stretch for 30 to 60 seconds, with no bouncing. You stretch until you feel the pull in the muscle, but no pain. But more and more fitness experts recommend no static stretching before a workout. A 2010 study, also published in the "Journal of Strength and Conditioning Research," found static stretching before endurance exercising may decrease endurance and performance. Stretching cold muscles can cause them to tear, so perform static stretching after working out rather than before -- your muscles will be warm and loose, your exercise intensity will have decreased, and your heart rate will be back in the normal range.
Warm-Up Exercises
Dynamic exercises to warm up your legs can include light jogging, marching or straight-leg marching -- lifting your legs straight out and swinging your opposite arm over to touch your toes. You can do a few minutes on a stationary bicycle or treadmill. You can also do butt kicks, walking or side lunges, and squats. Rotating your hips in a circle, circling your arms, and swinging your arms back and forth in front of you will loosen the trunk and upper body. Small jumps up and down, as if you were jump-roping, will begin to get your heart rate up.
Cool-Down Exercises
Cool-down exercises can be static, holding each stretch at least 20 to 30 seconds. Side bends with your arm stretched over your head stretches your trunk. Hold your ankle behind you, up by your glutes to stretch your upper leg. Bend forward toward the floor to stretch your back. To stretch your arms and shoulders, hold your arm behind the elbow and stretch it across your body toward the opposite side. On the floor, with legs in a "V" position, stretch your arms toward your toes on each side. Lean forward between the "V" to stretch your back. End your workout with a full-body stretch.
References
- Federal Bureau of Investigation: FBI Police Physical Training Guidelines
- Executive Board -- Greater Los Angeles: SoCal Feds Get Fit -- Fit Tips Archive
- "Journal of Strength and Conditioning Research"; Acute Effects of Dynamic Stretching; B.S. Curry, et al; Sep 2009
- "Journal of Strength and Conditioning Research"; Effects of Static Stretching; Jacob M. Wilson, et al; Sep 2010
- The President's Council on Physical Fitness and Sports: Gain Presidential Recognition for Your Commitment to Fitness
- American Council on Exercise: Flexible Benefits
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