Dynamic stretches why

A study was conducted with two groups of athletes consisting of fourteen males and ten females. One group warmed up with static stretching, and the other using dynamic stretching. After this initial warm-up each participant was tested for various movements and flexibility. The results found that dynamic stretching before activity improved their agility testing and time. High knees will get your heart pumping, sending blood to muscles as you begin to move your body.

You will also be engaging your core, while activating muscles in the arms and legs. From a standing position, start by lifting one knee high to your chest, while swinging the opposite arm back. Rapidly switch back and forth while staying in-place during the movement. Butt kickers are fairly straight forward as the name implies.

This movement is dynamic stretching for legs, but will focus more on stretching the quads and activating your core again. Where high knees focused more on the hamstrings in the back of the leg, this movement will engage and stretch the quadriceps in the front of the leg. Start again, from a standing position. This should be done rapidly, alternating both legs.

This is dynamic stretching for hamstrings and glutes. It can be done from a standing position. Only kick as high as comfortable. You should feel slight pull at the top of the kick movement. Make to sure to keep your back straight, and stand tall as you kick.

Each kick should be in rapid succession to the other, alternating legs. As soon as one leg hits the ground, the next should be starting the kick movement.

Frog jumps or squat jumps can be performed in a variety of ways. You can do this from a stationary position or grab a box to jump onto, however, using a box is more of a plyometric exercise, so we will focus on a standing jump from a stationary position. For more information about Plyometric Exercises, take a look at this post with 27 Plyometric Exercises for Athletes.

This movement will prepare your glutes, quads, hamstrings and have your heart beating to get you going. Start by standing with your feet slightly more than shoulder width apart.

Toes pointed out. Squat down, knees over toes and the spine straight. At the bottom of the squat, squeeze your glutes and drive upward, pushing all the way through your toes until you leave the ground. As you land, go right back into the squat for the next rep. The forward lunge will work to loosen your hamstrings and lower back, as well as war-up the quads.

Slowly step out with one foot, taking a large step. When your front leg is at a 90 degree angle, push up through your forward foot and back to the starting position. Side leg swings will not necessarily work your muscles for warm-up, but it will stretch your legs and hips. Opening and warming up your hip joints is an often overlooked area for dynamic stretching warm-up.

Stand in a stationary position, holding onto a wall to stabilize yourself. Facing the wall, swing one leg from side to side parallel to the wall.

With arms both pointed out away from your body, alternate moving them in small and large circles. Jumping jacks are a great way to do a full body warm-up and also get the lungs and heart going, so you can be ready to perform. From warming up your muscles to improving your range of motion, the benefits of dynamic stretching are worth taking note of.

We all know we need to warm up before we begin to exercise, and dynamic stretching is perfect for this. When you warm up your muscles correctly, you work to improve their function, reduce stiffness and allow them to perform to the best of their ability.

Hands up, HIIT lovers — dynamic stretching is made for you! Range of motion simply refers to the extent to which you have movement of a joint.

Dynamic stretching can improve your range of motion by actively and repeatedly moving your muscles and joints to their end range — this is typically further than in positions you reach during everyday activities. If you warm up with some dynamic stretches before diving into exercise, you can significantly reduce your chances of injury — just make sure you are warming up the muscles you will be using in your workout.

Dynamic stretching can also assist muscle recovery by reducing stiffness and helping restore range of motion before your next workout. Regardless of which of our SWEAT programs you follow, anyone can reap the benefits of dynamic stretching.

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In other words, the individual gets into the stretch position and holds the stretch for a specific amount of time. While dynamic stretches are performed with movement. Is Dynamic Stretching Dangerous? Just like any other form of exercise, dynamic stretching can be dangerous if used incorrectly.

One of the main dangers or disadvantages of dynamic stretching is that it is very easy to over-do-it, or push the stretches too hard or too fast. A Word of Warning! Be sure to give yourself at least 2 or 3 sessions of easy dynamic stretches with adequate rest in between before trying to push or extend your flexibility with more energetic or rapid dynamic stretches. Take a look at the videos below for some examples of dynamic stretches that have been incorporated into a full body warm up routine.

Please remember the warning above. The individuals in the videos below are well-conditioned athletes with prior training in dynamic stretching. If you have not done any dynamic stretching before, do not try to imitate the intensity of the stretches displayed in the video. Many different ways to stretch Just as there are many different ways to strength train, there are also many different ways to perform a stretch. However, it is important to note that although there are many different ways to stretch, no one way, or no one type of stretching is better than another.

Each type has its own advantages and disadvantages, and the key to getting the most out of stretching lies in being able to match the right type of stretching to the purpose, or goal you are trying to achieve.

One of the main purposes of dynamic stretching is to prepare the body for activity or sport, which is why dynamic stretching is so effective as part of a warm up routine. A proper warm up has a number of very important key elements. These elements, or parts, should all work together to prepare the individual for physical activity and minimize the likelihood of sports injury.

Confusion about Dynamic Stretching Dynamic stretching has received a lot of attention lately, and rightfully so. However, although there are many different ways to stretch, no one way, or no one type of stretching is better than another.

Each type of stretching has its own advantages and disadvantages, and the key to getting the most out of stretching lies in being able to match the right type of stretching to the purpose or goal you are trying to achieve.

Dynamic stretching is not better than static stretching and vice-versa; static stretching is not better than dynamic stretching , they are simply different; each with their own advantages and disadvantages. Every different type of stretching has its own unique advantages and disadvantages.

While the recommendations on this page are a good place to start, you'll get a lot more benefit when you add the right stretches to your training program. You'll get clear photographs and 44 video demonstrations of unique stretches for every major muscle groups in your body. And the Handbook will show you, step-by-step, how to perform each stretch correctly and safely.

Plus, you'll also learn the 7 critical rules for safe stretching; the benefits of flexibility; and how to stretch properly. Amazon author page has listed his books on five Best-Seller lists. Google cites over , references to him and his work on the internet. And satisfied customers from countries have sent 1,'s of verified customer reviews.