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Monday, May 24, 2021

Stretching and Flexibility : 2 Types of Stretching





Doing stretches after your workout helps to improve the range of motion of the joints; keeps the muscles healthy, and helps develop flexibility. 

Stretching is one of the best ways to keep your muscles healthy and in top shape,

Did you know there are different stretching types? 

Yes! there are different stretching types, each one has a  purpose, but the most popular ones are two:

  • Static stretching
  • Dynamic stretching


What are the static stretches?



 Static stretches are the ones where we stretch the muscles holding one position for a couple of seconds. As the name says, the position is with no movement at all!.

Usually, people hold the position for about 10 to 15 seconds, some athletes can do it for about 1 minute when they are looking to increase their flexibility. 

Static stretches are the most common ones we see all the time from ballet dancers, gymnasts, even martial artists. 


This specific stretch is used to improve flexibility. Due to the progressive stretch of the muscles to its further point. 

Usually, focus on only one muscle group at a time.

That's why it is important to do these stretches after your workout, because, your body will require a greater demand from that muscle group, and need to be ready for it


Examples of static stretches.

  • Split 
  • Hip extensors 
  • Butterfly stretch 
  • Sit and reach your foot with legs extended.

Usually, these stretches can be done by yourself, you don't require another person to help you or any equipment, but you can use yoga blocks, recovery bands, and even a wall to help you achieve better results. 



What are dynamic stretches?



As the name says, is a type of stretch that requires movement, a previous impulse to do be able to do the stretch. 

The main purpose of these stretches is to improve the range of motion of the joints while doing a specific movement.

These movements need to be performed slowly and with control.

These types of stretches can help activate a specific group of muscles, increase body temperature and increase the blood flow muscles; this is why many people use them as a warmup.


Examples of dynamic stretches:

  • High Kicks 
  • Knees to chest 
  • shoulder circles 
  • side cross swings 


You don't require specific equipment to perform dynamic stretches, but, it is important when you do them to start slow, with control, and work the exercise progressively. 

Don't rush into doing fast and aggressive moves, because you can injure yourself.  



Which one is better? Dynamic or static stretching?


There is no right or wrong, there is no this is better than the other one. Each stretching type covers different needs and aspects. 


The effectiveness of the stretches will depend on their execution.

Understanding when and how to properly stretch will help you avoid injuries and improve your performance in your workout. 

Here in the blog you can find 2 stretching routines that you can do.

 Don't know how to stretch? Try this 8 minute stretching routine!

Which one do you like the most? 

Dynamic or static stretches?




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