As we mentioned above, static stretching is what people often think of doing before a workout. This should make your feel some stretch in your abs. Busting out 20 quick reps isn’t quite the same as doing 10 slow and controlled reps, where you can even add a short pause when your muscles are fully relaxed before contracting them for the next rep. That’s because static stretching lengthens the muscle and reduces muscle tension and tightness after a training session. Over the years, research has shown that static stretching produces best results when done after working out or on rest days, [6] but not as a part of warm up exercises before an explosive workout session. A comprehensive review found that static stretching, when done alone before working out, led to decreases in strength, power and explosive performance. Recent evidence indicates that perhaps static stretching is not really an all-or-none principle since some people still benefit from static stretching before exercise and what effects it has on performance would depend on the sport or activity. The studies that said there is no reduction in overall injury rates included non-musculoskeletal injuries, such as bone fractures and circulatory injuries, which static stretching could not have prevented. Consider walking slowing and gradually building up to a jog, instead of standing for ten minutes performing static stretches before you exercise. Well, before we get into that and talk about how it differs from what we did in grade school, let's define static stretching. Extend one arm to your front to shoulder height. If you’re unable to reach your toes, use a rope or towel to pull your toes inward. Calf raises: the calf is a small muscle but an important one, especially for the ladies who want to look great in heels. Position your hands facing the head for more bicep activation, and go a bit wider with palms facing away from you to target the lats better. Get blood flowing to the needed areas! 21 Dynamic Stretching Warm Up Exercises. Static Stretching. Dynamic stretches helps in warming-up the body before workout and static stretches are for cool down after the workout. Some research finds that dynamic stretching is a better option than static stretching for warming up because it prepares your brain and muscles to perform the movement patterns for your sport or activity. A review of more than 100 studies on static stretching before a workout found static stretches don’t lower the risk of injury. Lie down on your stomach with your face towards the ground and your palms facing the floor as though you’re about to do a push up. This means it’s essential that you do these while sitting at your desk a few hours before your training. Static stretching exercises The American College of Sports Medicine suggests that you should hold a static stretch for 15 to 30 seconds to the point of mild discomfort. Hold for about 30 seconds before release. Evidence suggests that static stretching should be avoided immediately before competition in favor of a general warm up and dynamic stretching. Add some weight. All Rights Reserved. Static Stretching: Static stretching is when you hold a specific position for a certain period of time. For more warmup ideas, sign up for a 7-Day Free Trial with Studio SWEAT onDemand to get an entire week of fat-burning workouts, awesome dynamic stretches, and live online classes. Biceps stretch: 30 seconds. DOuse static stretching to maintain flexibility, but do it after your workout, not before. An alumni from San Diego State University with a B.A. Lift your arms overhead with both arms slightly behind your head and bent at the elbow. With your right hand, grab your right foot and pull up your heels until they touch your buttocks. Pull both legs inwards toward your abdomen for a deep stretch of your glutes. It usually is held for about 30 seconds or longer. Sit on the floor with your legs spread as wide as you can like you are doing the splits. Static stretching is best done after a workout when your muscles are still warm. This type of stretching should be done after a workout. Hold for about 30 seconds and repeat for the left side. If you’re seriously overweight and your main concern is cutting 20+ pounds: Again, it’s the same as the previous example, only you can go with even more intense workouts, or daily moderate cardio sessions of about 20-30 minutes for a while. When it is combined with dynamic warm-ups, it may even lower the risk of certain types of injuries, depending on the activity that you play (e.g. What Is Dynamic Stretching and Does Science Support Its Claims? Maridav/ Shutterstock. Once you’ve lost most of the weight, revert to the previous example, and then to the first example when you’ve shed all the extra pounds you’d like to get rid of. . Slowly pull your head towards your right shoulder until you can feel the stretch on the left side of your neck. Proprioceptive neuromuscular facilitation (PNF): methods vary, but typically PNF involves holding a stretch … Different types of stretches. Hold this position for about 30 seconds and repeat for the left leg. Lift your chest off the floor and push up with your arms. The American College of Sports Medicine suggests that you should hold a static stretch for 15 to 30 seconds to the point of mild discomfort. Lie down facing the ceiling, with your arms extended to the sides and placed on the floor. Sit tall on the ground with both knees bent and both feet on the floor. You may also use a half foam roll to increase the stretch in your calves. Tilt your head to your left and then tilt your tilt chin down toward your left chest. Hold for about 20-30 seconds before releasing. Now, this might be our favorite list of warmup exercises before a workout, but it’s up to you to make your own basic stretching routine. Does Narrative Medicine Have a Place in Massage Therapy... Can Your Massage Therapist Stretch Your Fascia? Static stretching allows you to focus on specific muscle groups, usually those used in the workout. Stand straight with your feet hip-wide apart. Pull-ups and chin-ups: grab a bar, hang from it with arms almost fully stretched out, and then pull yourself up until your chin raises above the bar. marathons vs. 100-meter sprint, tae kwon do vs. wrestling). Weak Hips Is Not Necessarily a Cause of Hip, Knee, or Back Pain, Three Reliable Predictors of Running Injuries and Biomechanics Is Not One of Them. Sit on the floor with your knees bent and feet flat on the floor. forward bend). This is a fairly straightforward, yet difficult movement that builds a big back, biceps, and forearms. For example, bending over and touching your toes is a good static stretch for the hamstrings and lower back. While keeping your shoulder blades together and your back straight, push your arms up behind you, until you feel the stretch in your chest. While keeping your pelvis firmly on the floor, gently push up your upper body from the ground. Sit on the floor with your right leg extended straight in front of you and your left leg bent. This is because static stretching exercises have a “cool-down” effect on the muscles and are more effective when … While your hands are steadily in place, slowly slide your butt downward toward your feet until you can feel the stretch in your biceps, shoulders and chest. Lunges: a great exercise for the quads and glutes that also targets the hip extensors. Source - Redefining Strength . Hold for about 30 seconds and repeat for the opposite side. Why Massage Therapy Needs Critical Thinking. One 2008 systematic review finds that static stretching does not prevent overall injuries, but there is some studies that it could prevent some injuries of the muscles and tendons. The major difference between static and dynamic stretching is that the former involves you holding a stretch for a period of time, and the latter involves moving one or more joints repetitively through a range of motion. Hold onto a sturdy surface, such as a wall or table as you hold the stretch. The Superman: the spinal erectors need to be strong if they are to keep your back healthy, balance out those abs, and keep you nice and tight during most of the other exercises on the list, so definitely give this one a go. 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