If you are a player for the Arizona Diamondbacks you probably know the difference between dynamic stretching and static stretching (and when to use which!) Most of us aren’t professional baseball players, so we may need this information. Not all stretching is the same, and it’s important to know which kind of stretching is appropriate during different times in your workout. This will help you avoid injury because you will be able to warm up properly and stay limber.
Dynamic stretching gets its name from the fact that many muscle groups are being worked at the same time. You are moving different body parts to get your heart rate up, while also warming up your muscles. This type of stretching is particularly good for the beginning of a workout. You will really be able to get your blood flowing to all of your limbs, which is important for playing sports or exercising. Some examples of good dynamic stretches include high knees, jumping jacks, walking lunges, inchworms, arm circles, leg swings, and half squats. If you take a good five to ten minutes to properly warm up with these moves you will greatly decrease your chances of sustaining an injury.
Static stretching is what people normally think of when they hear the word “stretch”. It’s great to do after a workout so that your muscles can begin to recover. You should be holding each stretching for about 15-30 seconds and you will want to work every muscle group that you exercised. Some good examples of static stretching include chest stretch, frog stretch, quad stretch, pigeon pose, bicep stretch, tricep stretch, and calf stretch. If you neglect to stretch after a workout you are also putting yourself at risk for possibly pulling a muscle later on down the line.Making sure to stretch well before and after a workout is very crucial to staying healthy and safe. If you have more questions you can call Dr. Peyman Elison and Dr. Viedra Elison at (623) 584-5556 to schedule an appointment or consultation at Fixing Feet Institute in Surprise, AZ.