DYNAMIC STRETCHING
Dynamic stretching is movement-based where you actively take a muscle through its full range of motion but without holding the stretch for a lengthy period at the point of tension.
STATIC STRETCHING
Static stretching is taking a muscle to its end range and statically holding the stretch/tension.
WHICH AND WHEN?
Which type of stretching do you perform and in what order and duration is important.
If you don’t do this right then you will negatively impact your performance as well as increase
injury risk.
Before Workout
DYNAMIC STRETCHING
OR
STATIC STRETCHING followed by DYNAMIC STRETCHING to prepare your body for better performance.
DURING A WORKOUT
DYNAMIC STRETCHING OR STATIC STRETCHING
⚠ Hold for no longer than 30 seconds for each muscle group when resting between sets.
If you hold for longer, this may negatively impact your strength and also increase your risk of injury.
AFTER WORKOUT
STATIC STRETCHING to improve recovery and flexibility. Stretching will also help release endorphins and make you feel good.
Make sure you incorporate the right type of stretching at the right time to avoid injury and increase performance.
