Dynamic vs Static Stretching: How to prime your body.

How many of you bend over and stretch your legs, pull yours arms to the side, and grab your legs to stretch your quads before you start to exercise? I know I did just until a few years ago. And I see young and old, fit and not so fit people do it in the gym all the time. And they all look so proud of themselves.

Please stop. This kind of stretching not only does not look cool, picture old grandpa in baggy sweat pants, but it 1) does not help in any way and 2) can actually increase risk of injury,

But does this mean you should jump right into your running, weight lifting, tennis, or pickleball game without any proper stretching? No. That is just brutal and recipe for injury.

Instead you should spend a few minutes doing dynamic stretching.

Dynamic Stretching vs Static Stretching:

When it comes to stretching most of us think of static stretching, where we extend a muscle and hold it in that position for a period of time. Although this may over time lead to flexibility but it is actually not a good way to prime your body for the upcoming exercise. In fact static stretching should never be done before exercise as it increases risk of injury (but you already knew that because you have already read my blog on stretching). A good warm up is one that primes your joints, muscles, neuromuscular connection and cardiovascular system. You also want to increase the blood flow to your muscles so they are ready for the stress you are about to put on them. Blood flow only increases if the muscle is doing work. This is all achieved by dynamic stretching.

Dynamic means movement, static means stationary, So it follows that in a dynamic stretching you "stretch" your muscles and joints by performing actual work rather than holding a stretch. Here is an example to help you differentiate between static and dynamic stretching:

Calf raise:

Static stretch:ing stand on a step, then move one foot back so only first half of foot is on the step. Now bend that ankle as you let the heal of your foot drop down. You feel a stretch in your calf. Hold this position for 30 seconds. Your calf muscle has not done any work, it is just being passively (gravity) stretched. And your ankle is held in a flexed position. This does not increase the blood flow, activate the neuromuscular signaling that coordinates movement and does not loosen the joint. You also do not stimulate the cardiovascular system, because again you are not doing any work. You are just holding a stretch.

Dynamic stretching: This time, instead of keeping your ankle in the stretched position, push off your front foot, extend the ankle and rise up. Try to stand on your outstretched toes for 1-2 seconds and then relax, going back to the stretched position. Wait for 1-2 seconds and lift up again. Do this 10 times. You have now actively engaged your calf muscles in addition to small muscles around your ankle and foot. Blood flow is increasing to these muscles. You have also tried to balance on your ankle while standing tall, activating the neuromuscular pathways that connect your ankle to your spinal cord and help you with balance.

Here is another example: instead of stretching the back of your leg with the classic bending over and touching your toes ( static stretch), stand tall, jog slowly in place while holding your arms straight out, then kick one leg out and try to bring your toes as close to your hand as you can without bending your knee. Alternate legs while maintaining a slow jog in place. Depending on your posterior leg muscle flexibility, hamstrings and glutes, and your lower back flexibility your leg may barely come up or easily touch your fingers. But regardless you will see an increase in flexibility just with a few repetitions. Don't be surprised if you start breathing a little heavy, this is actually a gentle work out. So not only you are priming your legs, abs and lower back, but you are also starting your cardiovascular engine.

Active stretching has been shown to improve function and reduce risk of injury. A good dynamic stretch should include your upper body, lower body and core muscles. Even an exercise as simple as running requires good rotation of upper body and a strong core. So, you have to get the whole system warmed up. Below I have included links to some Youtube videos that I recommend. Pick a routine that works for you and just stick with it.

You can get a good dynamic stretch in just about 5 minutes. As I get older and stiffer, I have learned than dynamic stretching is a great way to get me started and feeling great when I hit the road. I ALWAYS spend 5-10 minutes priming my body before each run. In fact if I am short in time, I cut from my run time instead of skipping dynamic stretching. It reduces risk of injury, and I have discovered that I start running faster when I do my dynamic stretching as my body is loose and already hyped up. Otherwise I spend the first 10 minutes cracking, loosening joints and getting my cardiovascular system up to speed. And remember, dynamic stretching is work, so it counts as exercise.

Whole body more vigorous: https://www.youtube.com/watch?v=3qyWpJ34dWw

Whole body, less vigorous: https://www.youtube.com/watch?v=uW3-Ue07H0M

Whole body, with good explanations: https://www.youtube.com/watch?v=pPlFSqXnbls