Over the years I have been asked on many occasions, what is dynamic stretching? So I wanted to write this blog post to describe what dynamic stretching is.
Dynamic stretching, also known as mobility drills, is a method of preparing the body for exercise by using movement wherein the muscles and joints move through their full range of motion (ROM). Dynamic stretching also helps to increase the body temperature.
Along with the initial question of what is dynamic stretching, there are other aspects to dynamic stretching that people tend to want to know. These include the following:
- Do you need any equipment to perform dynamic stretches?
- What is the difference between dynamic and static stretching?
- When is the best time to use dynamic stretching?
- What are the benefits to dynamic stretching?
- What are the risks to dynamic stretching?
- What is better: dynamic or static stretching?
So for this article, I am going to answer these questions and share 9 examples of dynamic stretches.
Do you need any equipment to perform dynamic stretches?
You do not need any equipment to perform dynamic stretches which makes it accessible to everyone. However, dynamic stretches can be done using resistance bands which facilitate muscle activation through external resistance during a dynamic stretch.
If you are interested in more information about resistance bands, click here.
What is the difference between dynamic and static stretching?
The difference between dynamic and static stretching is, dynamic stretching requires the body part to move, does not hold the stretch and can include more than one muscle, whilst static stretching is placing an isolated muscle into a fixed stretch position that is maintained for 30 seconds.
When is the best time to use dynamic stretching?
The best time to use dynamic stretching is before you begin a training session, as dynamic stretching is best used as a warm-up method.Infact, a study stated that dynamic stretching was more desirable during a warm-up on the basis that the movements can resemble those performed during a game, such as football.
9 examples of dynamic stretches:
Large arm circles
A simple exercise, raise both arms up to shoulder height and move arms in a circular motion.
Target areas: Shoulder joint mobility and the back
Spinal rotations
Stand up straight with feet shoulder width apart. Keep the torso still and rotate the body from left to right.
Target areas: All major core muscles
Walking knee hugs
As well as the exercise in the image, you can also include the calf musscle by bringing one knee up for each hug and standing up on the tip toes of the opposite leg.
Target areas: Hip mobility and glute stretch whilst activating the calf muscles.
Hip extension and flexion with raised knee
Stand up straight and begin with bringing the right leg back to extend the hip. Then bring the right leg forward to cause flexion at the hip, bending the knee and bring it up whilst using the arms to mimic the running action.
Target areas: Hip mobility, quadriceps, glutes and hamstrings
Lunge with twist
Begin with feet spaced out, shoulder width apart, and parallel. Take a large stride forward with the right leg and flex the knee and hip joint before allowing the left knee to bend and go down (not forward) until the knee nearly touches the floor. Then, raise your left arm and reach to the right, over our head. Return the torso back to a neutral position before pushing the body up with the right leg and doing the same on the opposite side.
Target areas: Hamstrings, Gluteus, obliques, thigh, iliopsoas and latissimus dorsi
Inverted hamstring stretch
Upright standing position, hinge at the hips and bring your top half of the body down with one leg moving up (straight leg) and away from the floor behind you.
Target areas: Hips, gluteus, hamstrings, calves and core muscles
Hip rotations
Flex one knee whilst lifting the leg up and the open up the hip by turning the raised leg out to the side.
Target areas: Hip mobility and balance
Inchworm
Standing with feet shoulder width apart then bending at the hips, place your hands on the floor (just in front of your feet) without bending the knees. Crawl forward with your hands until you get to a press up position and then let the thighs touch the floor before looking up and stretching the back. Finally, using your hands, crawl back and lift up the body into the starting position, without bending at the knees.
Target areas: Erector spinae, calves, glutes, hamstrings and anterior tibialis
Lateral lunges
Stand up straight and lift the right leg up, flex at the knee and hip joint. Pretend to step over an object to the side of you with your right leg. Now shift the weight to your right foot and lunge sideways towards the right leg.
Target areas: Hip abductors, hip adductors, calves glutes, hamstrings, quadriceps and iliopsoas
What are the benefits of dynamic stretching
Benefits of static stretching include the following:
- Capacity to mimic sport specific movement patterns
- Ability to target multiple muscles and joints to go through the ROM
- Increases body temperature
- Time efficient due to the ability to work more than one muscle and joint
- Reduces the risk of injury
What are the risks of dynamic stretching
There are risks to dynamic stretching if not performed correctly which are:
- Does not increase ROM
- Injury can occur if an athlete performs the stretches too quickly too soon
- Too many repetitions (using resistance bands) can cause muscle fatigue
What is better: dynamic stretching or static stretching?
Dynamic stretching is more favourable when used during a warm-up as it offers a more functional and time efficient way of preparing for exercise whilst not fatiguing the muscles like static stretching can do.
However, this does not mean that static stretching is less important to dynamic stretching. Static stretching can be used in combination with dynamic stretching during a warm-up but it is recommended that the stretch is not held for the standard 30 seconds as the recent consensus among studies has indicated that static stretching can decrease a muscle’s maximum force output. This would mean a potential drop in performance levels for such tasks as jumping and sprinting.
In contrast, static stretching is more effective at the end of a training session or exercise as it allows your body to cool down and can assist in improving the range of motion (ROM), unlike dynamic stretching.
The significance means that both methods have a vital role to play for an athlete, or anyone participating in any exercise, but the key is to utilise these methods at the most applicable time.
Whilst dynamic stretching is an excellent method to use, there are a number of other stretching methods that I will quickly share in the final section of this article.
What is Ballistic stretching?
Ballistic stretching uses the effort of a muscle in a bouncing technique, so that the stretch is not held. Ballistic stretching enhances the range of motion due to the impact of the bouncing which impedes the body’s stretch reflex.
I would not recommend this for beginners and even professionals should be cautious when using ballistic stretching. This is a result of ballistic stretching having a high risk factor to cause injury as a consequence of a muscle being overloaded an external force.
What is PNF stretching?
PNF stands for proprioceptive neuromuscular facilitation and is also a method that can increase the range of motion. It requires the assistance of another person and is executed using three phases.
Hold-relax technique:
This phase begins with the partner stretching the athlete’s muscle (passive stretch) to the point of mild discomfort where this is held for 10 seconds.
The partner will then exert force (pushing the leg back in a hamstring stretch) whilst the athlete will try to stop the administered force and simply try to hold the limb in the original passive stretch position. This will last for 6 seconds.
After the 6 seconds, the athlete will relax and the partner will apply a passive stretch again but the muscle will be pushed further to achieve a greater stretch than the original. This stretch will be held for 30 seconds before the stretch is completed.
Don’t forget to checkout more blog posts that might interest you.