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A physical therapist shares the benefits of dynamic stretches plus how to get started with simple stretches for warming up, for upper body, and for runners.
Researchers have produced conflicting results when it comes to the best pre-workout stretch. For example, a well-cited August 2003 study showed evidence of static stretching for warm-ups worsening ...
A group of High School girls performing a ballistic stretch in a Physical Education session. Stretching is part of some warm-up routines, although a study in 2013 indicates that it weakens muscles in that situation. [1] There are 3 types of stretches: ballistic, dynamic, and static: Ballistic Stretches involve bouncing or jerking.
Dynamic stretching is key for injury prevention, optimizing performance, and stimulating blood flow. Try these 12 dynamic stretches from physical therapists.
Although static stretching is part of some warm-up routines, pre-exercise static stretching usually reduces an individual's overall muscular strength and maximal performance, regardless of an individual's age, sex, or training status. [8] For this reason, an active dynamic warm-up is recommended before exercise in place of static stretching.
A warm-up may include cardiovascular activity such as light stationary biking (a "pulse raiser"), flexibility and joint mobility exercises, static and/or dynamic stretching, "passive warm up" such as applying heat pads or taking a hot shower, and workout-specific warm-up, [8] such as rehearsal of the intended exercise with no weights or light ...
Dynamic stretches are done to warm up before a workout and static stretches are done to cool down. Stretching reduces injury risk, relieves sore muscles and increases flexibility.
Formal aerobics classes are divided into different levels of intensity and complexity and will have five components: warm-up (5–10 minutes), cardiovascular conditioning (25–30 minutes), muscular strength and conditioning (10–15 minutes), cool-down (5–8 minutes) and stretching and flexibility (5–8 minutes).