Stretching before and after exercise can improve flexibility, range of motion, and performance.  It also reduces the risk of injury.  Dynamic and static are two common types of stretching.  They share some similarities but have many different characteristics and benefits. Use dynamic warmups for the greatest physical agility.

Static Stretching

Loosens up the muscles.  Static movements can be done after a workout as part of a cool down and to aid in recovery.

• Holding a pose of position for an extended period.  Typically, these last 30-60 seconds.
• Lengthening muscles and connective tissues
• Promoting increased flexibility
• Examples: holding a hamstring, calf, or quad stretch

Dynamic Stretching

Improves muscle coordination and can reduce the risk of injury, improve flexibility and mobility.  It helps to activate the muscles used for the activity. Dynamic movements help in preparing for moving with speed and ease. Dynamic stretching should be done before a workout as a part of the warm-up.

• Focuses movements that mimic the activity being performed
• Increases blood flow and heart rate
• Preparing the body for exercise
• Loosens muscles, ligaments, and tendons
• Perform for 5-10 min before exercise
• Gradually increase intensity
• Examples:
  • Cardio – light jogging, jumping jacks, burpees
• • Lower body – walking lunges, squats, side lunges, leg swings
  • Upper body- arm circles (forward and backward), shoulder shrugs, neck rotations

Example

Before I go on a run, I do a variety of dynamic stretching. These movements get my muscles ready and begin to increase my heart rate.  After the run, I do static stretching as part of my cool down.

Stretching is a good practice to follow both before and after exercise and activities.  Especially as we age, stretching is important because it helps prevent injuries, improves flexibility, and helps to maintain muscle and joint health.  I incorporate stretching into my activities like running, walking, biking, hiking, playing pickleball, weightlifting, to name a few. What activities are on your stretching list?