Dynamic vs Static Stretching

Dynamic Stretching vs Static Stretching

• Dynamic stretching increases core body temperature and improves muscle flexibility, working multiple muscles. It's best done during a warm-up.
• Static stretching is ideal for specific muscle injuries, improving flexibility and performance, and reducing the risk of injuries from muscle weakness. It's best done after or in between activities.

Example of Dynamic Stretching: Arm Crossovers

• Description: A dynamic stretch warming up the shoulders and chest.
• How to Perform: Stand with feet shoulder-width apart, extend arms out to the sides, and swing them across your chest in a hugging motion.

Example of Dynamic Stretching: Butt Kicks

• Description: A dynamic stretch targeting the quadriceps.
• How to Perform: Stand and jog in place, kicking your heels towards your buttocks.

Example of Static Stretching: Arm Crossovers

• Description: A static stretch for the shoulders and upper back.
• How to Perform: Extend one arm across your body and use the opposite arm to pull it closer to your chest.

Example of Static Stretching: Quadriceps Stretch

• Description: A static stretch targeting the front thigh muscles.
• How to Perform: Stand on one leg, bend the opposite knee, and pull the foot towards your buttocks with your hand.

Example of Static Stretching: Trunk Rotation

• Description: A static stretch for the core and lower back.
• How to Perform: Sit on the floor with legs extended, bend one knee and place the opposite elbow on the outside of the bent knee. Twist your torso towards the bent knee.

Example of Static Stretching: Hamstring Stretch

• Description: A static stretch for the back of the thigh.
• How to Perform: Sit on the ground with one leg extended, reach towards your toes with both hands while keeping the knee straight.

Example of Static Stretching: Groin Stretch

• Description: A static stretch for the inner thigh muscles.
• How to Perform: Sit with your feet together, knees bent out to the sides. Hold your feet and gently press your knees towards the ground.

Hand Walks (for shoulders, core muscles, hamstring)

• Description: A dynamic stretch engaging the shoulders, core, and hamstrings.
• How to Perform: Start in a standing position, bend forward to place hands on the ground, and walk hands forward into a plank position. Then, walk your feet forward to meet your hands.

Hacky Sack (for gain muscle)

• Description: A dynamic stretch warming up the hips and improving coordination.
• How to Perform: Stand and lift one leg, bringing the inside of your foot towards your opposite hand. Alternate legs in a rhythmic motion.

Spinal Rotations

• Description: A dynamic stretch warming up the spine and core.
• How to Perform: Stand with feet shoulder-width apart, place hands on hips, and twist torso from side to side.