Types of Stretching

[Bonevt]

Up until last year I thought that before activities you had to strech every muscle as far as it could go for a long time. But I would always get sore mucles after I sprinted and hurdled, sometimes so bad that I would have to take off.

But then last year I started doing dynamic stretching, at first I was kinda weary of it. To me it seemed like nuthing but bouncing, so I realy didn't do it to much.

Then this indoor season I started doing nuthing but it. Now I don't get sore muscles after sprinting. After reading a little about it i found that most of the time when dynamic streching is done before actitives the muscles are over stretched, which is what can lead to straigns. The time for static streching is after actitivies or by its self to gain flexability.

I wanted to know what everyone does and how it works out for them

[Skyin' Brian]

Up until last year I thought that before activities you had to strech every muscle as far as it could go for a long time. But I would always get sore mucles after I sprinted and hurdled, sometimes so bad that I would have to take off.

But then last year I started doing dynamic stretching, at first I was kinda weary of it. To me it seemed like nuthing but bouncing, so I realy didn't do it to much.

Then this indoor season I started doing nuthing but it. Now I don't get sore muscles after sprinting. After reading a little about it i found that most of the time when dynamic streching is done before actitives the muscles are over stretched, which is what can lead to straigns. The time for static streching is after actitivies or by its self to gain flexability.

I wanted to know what everyone does and how it works out for them

did you mean to say static instead of dynamic there?

my teammates and i actually were debating this issue in practice today. we typically do static stretching before practice. and actually i have little experience with dynmac stretching, so i cant answer the question too well, but i dont really have problems with soreness save for usually the begining of the season

[CHC04Vault]

I've actaully heard proponets of both kind. When i was in rehab, i heard both have benfits, but dynamic sometimes causes problems becuase people tend to force themselves to stretch beyond their abilty. And also, stretchin after a workout help soreness, but many people-including me- do not.

[Bonevt]

Yeah wrong work, thanks for the correction.

[vaulter894]

i think you need one more option, i like to do both, i like the warm up jog, some static stretching then some dynamic then off to the workout

[souleman]

What are examples of dynamic stretching? Later...Mike

[vaultinggoat16]

I might be wrong but stuff like High knees and moving stretches lunges maybe?

[theflyingkorean]

I do some of both.

[Bonevt]

not really its more like legs swings, hurdle roll overs, and sizers.

[wacky274]

not really its more like legs swings, hurdle roll overs, and sizers.

not exactly...vaultingoat was on the right path, it has to do with any activities that are going to increase bloodflow in that area, and loosen the muscle in a dynamic motion, for all practical meaning of "dynamic stretching"...skips, frankensteins, leg swings, these are all right answers IMO

[lonestar]

Dynamic stretching involves motion, static does not.
Example: Swinging a leg back and forth to stretch the hamstring would be dynamic. Bending over and touching your toes to stretch the hamstring would be static.

Every good elite coach I know advocates dynamic stretching in the warmup. Some think you should supplement with static as well during warmup, but all think dynamic is absolutely necessary. Static is also a great recovery in helping to work lactic acid out of the muscles when done AFTER a workout. Also, it can aid in flexibility when done separately, but regularly from the workout.

Why dynamic for warmup? Simple, circulation. Moving helps pump blood to the muscle, which warms it up and makes it more flexible. Static stretches to a cold muscle can damage it and make it more likely to pull or tear.

Some dynamic warmup: Always start with jogging. Leg swings front to back and side to side, arm circles forward and back, running drills like A skips, B skips, high knees, butt kicks, carioca, cycles, bar twists, neck rotations, hurdle mobility...

We've done this type of warmup for the past 3 years and have had very few muscle pulls or strains.

[cdmilton]

Right on Lonestar! That is a similar warm-up routine that was preached to me in college and is what I continue to do.