How to Use Static and Dynamic Stretching to Improve FlexibilityBy Tom Bowler, BS,CSCS Flexibility is an important component of physical fitness that is often ignored. People often include other components of fitness like strength training and cardiovascular endurance but fail to include stretching in their fitness routines. For the purposes of this article, we will start with the general benefits of flexibility and then discuss static verses dynamic stretching and when to perform each. A person might be thinking “Why do I need to stretch?” There are a few reasons why stretching to obtain flexibility is important. First of all, stretching can help prevent injury. When muscles are stretched, they are less likely to be strained or pulled. It can reduce joint stiffness and pains. Improved flexibility can lead to better circulation. Improved circulation helps the blood flow through the body properly. People can also help their posture by stretching properly. When someone has poor posture from sitting in an office chair all day, stretching the upper body will help improve posture. Stretching done after a workout can be beneficial in alleviating soreness. Clients I have trained have noticed a significant improvement in how they feel through stretching during a typical day without exercise and after exercising intensely.Stretching for athletes can help with speed and quickness. Muscles that are tight can hinder performance. Athletes that have more flexibility are going to have more efficient movements. Golfers who I’ve trained have noticed an increased range of motion from stretching which leads to longer drives on the golf course. I have also stretched out lacrosse players who were looking to get faster. Within just four to six weeks of stretching their strides were longer, more efficient and faster. Increased stride length and strike patterns through stretching can help runners so they are less likely to be injured and get a pulled muscle. Static Stretching vs. Dynamic Stretching Static stretching and dynamic stretching are two major types of stretching that we most commonly use. Static stretching also known as active stretching is when we hold and stretch a muscle in an elongated position for an amount of time such as 20 to 30 seconds. Dynamic stretching is very different since it consists of performing short sport specific movements that may help prepare us for a certain sport. An example could be an athlete who plays volleyball. They could prepare by performing jumps to reach a certain height and touching the wall. This will simulate jumping and explosively hitting the volleyball. Most research shows that dynamic stretching performed before a sport is more effective than static stretching since it has explosive qualities. Furthermore, it should not interfere with the explosive power of that sport. The debate still continues how effective static stretching is prior to exercise since the research shows this can reduce muscular power for that sport. Static stretching is beneficial as I explained earlier since it can increase flexibility and prevent injuries such as muscle tears. The main debate is not whether or not we should use static stretching. It is more about making sure we perform static stretching after a sport or workout instead of prior. Dynamic stretching is done more as a pre-workout routine to increase blood flow and also prevent injuries. Sports that exert an amount of force such as football, sprinting or power lifters should use dynamic stretching prior to their activity since they are sports that require a lot of force. Recent studies have shown dynamic stretching can be more effective than static stretching. Through my experience, my clients have seen the best results by using a combination of both dynamic and static stretching. I would recommend using both types of stretching appropriately so that we can reap the benefits of flexibility.
About the AuthorTom Bowler, BS, CSCS, is the head of golf conditioning for Personal Fitness Advantage. He has ten years of experience as a physical therapy assistant, personal trainer, and in sports conditioning. He has specific experience in golf specific conditioning and youth fitness programs.Get Our Industry-Leading Fitness Empowerment Newsletter(Plus three more gifts valued at $77) Now!Gift #1: Our success-oriented "10 Strategies to having Your Best Year Ever" mini-course. We respect your privacy! Your email address will never be sold or rented
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