dynamic stretching

Without impairing the muscle’s static passive ability to stretch, dynamic stretching makes the muscle go into further ranges of motion and is vital for athletes. It is the range of motion that the stretching sticks to as outside the range it turns ballistic. It is also a warm up exercise for athletes preparing for an arduous training session under the watchful eyes of their trainers. It is the movement speed, active effort on part of muscles and momentum required to perform the stretch.

More sports specific in nature

It is close to ballistic stretching, but it avoids the bouncing movements. The exercise is more tuned to sports and is specifically tailored for athletes and sports related activity. Lunge walking, circling of arms, excessive and extended kicking fore and aft are common types of dynamic stretching. But all these movements are performed without the help using any weights. Hip joints get strengthened and loosened by lunge walks.

Tight hips are impediments in sports competitions. Studies have shown that performing dynamic stretching before sports can get stiff muscles to loosen up. Stiff muscles are usually the causes for sprains and strains. Trainers advocate dynamic stretching just before the main event to keep the risks of injury low. This form of stretching can easily lead to better performance and preparation before the main sporting event.

Exercising with certain equipment like stability balls and foam rollers available at M2 Fitness Pros are another great way to get started with this form of stretching.

dynamic stretching

Types of dynamic stretching

The types of dynamic stretching that you can perform are swinging your arms back and forth in front of your body. You have to do it in a standing position. Side bends can be done with a toning bar placed on your shoulders. By keeping your torso straight you have to lean from one side to the other in a continuous motion without making any back and forth movements. Trunk rotations can be performed by bending your knees slightly keeping your feet firmly on the ground. To perform this type of dynamic stretching you have to stand with hands on hips and stretch your shoulders.

Clasping your hands behind your knees at the back, bring them to your chest while you lie on your back. This is known as fullback stretch and you need to roll forwards and backwards without letting your head hit the floor. You can do an abdominal stretch by holding a horizontal bar and with legs straightened and outstretched arms roll on a stability ball. You can do a groin stretch with the stability ball by planting your knee on it and rolling it over while you slowly spread your legs. Try the exercise using the other knee.

Alternatively touching your toes and swinging your legs, you can also perform exercises in your home or any place of your choice. It gears you up before a major sporting event where muscle action is the key to success. Your muscles get warmed up and the nervous system gets primed for the performance and the major reason for dynamic stretching is to keep injury risks to the minimum.

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