Dynamic vs Static Stretching PDF

DYNAMIC STRETCHING VS STATIC STRETCHING Dynamic Stretching Static stretching Increases core body temperature Ideal for specific muscle Injuries Improves muscle flexibility I...

DYNAMIC STRETCHING VS STATIC STRETCHING Dynamic Stretching Static stretching Increases core body temperature Ideal for specific muscle Injuries Improves muscle flexibility Improves flexibility and performance Works multiple muscles Increases muscle weakness leading to injuries Best done during warming up Best done after or in between activities EXAMPLE OF DYNAMIC STRETCHING EXAMPLE OF STATIC STRECHING Arm Crossovers Arm Crossovers Butt Kicks (for quadriceps) Quadriceps Stretch Spinal Rotations Trunk Rotation Hand Walks (for shoulders, core muscles, hamstring) Hamstring Stretch Hacky Sack (for gain muscle) Grain Stretch Example of Dynamic Stretching: Example of Static Stretching: Arm Crossovers Arm Crossovers Description: A dynamic stretch that Description: A static stretch for the warms up the shoulders and chest. shoulders and upper back. How to Perform: Stand with feet How to Perform: Extend one arm shoulder-width apart, extend your arms across your body and use the out to the sides, and swing them across opposite arm to pull it closer to your Arm Crossovers your chest in a hugging motion. chest Arm Crossovers Butt Kicks (for quadriceps) Quadriceps Stretch Description: A dynamic stretch that Description: A static stretch for the targets the quadriceps. front thigh muscles. How to Perform: Stand and jog in place, How to Perform: Stand on one leg, kicking your heels towards your buttocks. bend the opposite knee, and pull the Butt Kicks (for foot towards your buttocks with your quadriceps) Quadriceps hand. Stretch  Spinal Rotations Trunk Rotation Description: A dynamic stretch that warms up the spine and core. Description: A static stretch for the core and lower back. How to Perform: Stand with feet How to Perform: Sit on the floor shoulder-width apart, place your hands on with your legs extended, bend one your hips, and twist your torso from side knee, and place the opposite elbow to side Trunk Rotation on the outside of the bent knee. Spinal Rotations Twist your torso towards the bent knee. Hand Walks (for shoulders, core muscles, hamstring) Hamstring Stretch Description: A dynamic stretch that Description: A static stretch for the engages the shoulders, core, and back of the thigh. hamstrings. How to Perform: Sit on the ground Hand Walks (for How to Perform: Start in a standing with one leg extended, reach shoulders, core position, bend forward to place your towards your toes with both hands muscles, hamstring) Hamstring Stretch hands on the ground, and walk your while keeping the knee straight. hands forward into a plank position. Then, walk your feet forward to meet your hands. Hacky Sack (for gain muscle) Groin Stretch Description: A dynamic stretch that Description: A static stretch for the warms up the hips and improves inner thigh muscles. coordination. How to Perform: Sit with your feet How to Perform: Stand and lift one leg, together and knees bent out to the bringing the inside of your foot towards Groin Stretch sides. Hold your feet and gently Hacky Sack (for gain muscle) your opposite hand. Alternate legs in a press your knees towards the rhythmical motion. ground.