Study Design. The researchers wanted to see how strength training affected flexibility, since results of previous research have been mixed. By engaging in flexibility exercises you can improve posture, prevent muscular imbalances leading to injuries and reduce soreness after a … It relies on momentum to engage the muscles, rather than holding a stretch at a standstill. Baseball players may benefit from dynamic stretching. Dynamic stretching, or stretching while moving. Stretching is an important component of physical fitness, according to the American Council on Exercise -- and without it, your joints can stiffen and your risk of injury increases. Increase your flexibility by building heat and strength. Dynamic Stretching & Static Stretching Flexibility is a key component to any functional fitness routine. leg raises, arm swings) should be performed in sets of 8-12 repetitions. Dynamic stretching improves dynamic flexibility and is quite useful as part of your warm-up for an active or aerobic workout (such as a dance or martial-arts class). While dynamic and static stretching both play important roles in fitness, there are optimal times to use either to maximize your performance and recovery. It uses the muscles themselves to bring about a stretch. A good rule of thumb is to aim for a five-minute dynamic warm up before you stretch. What Is Dynamic Stretching? Smith, JC, Pridgeon, B, and Hall, MC. Research has shown that dynamic stretching is effective for increasing flexibility, maximal muscle strength, sprint and vertical jump performance. Static stretching is a good and safe way to stretch, but dynamic stretching trumps this style of stretching in many ways. Having limber limbs feels good and looks cool. Dynamic Stretches “The best time to use dynamic stretching is before exercise,” says Coutts. More recently, clinical studies have shown that traditional static stretching exercise may be detrimental to sports involving powerful movements. Flexibility training involves exercising at a low intensity to improve the range of motion of a joint. Active Flexibility “It is another form of Dynamic flexibility being: The ability to assume and maintain extended positions using only the tension of the agonist and synergist muscles whilst stretching the antagonist’s muscles.” Static stretching should follow the workout. (2017). Summary. Dynamic stretching involves more motion than static stretching, so it tends to be a better warm up. An example of dynamic stretching would be slow, controlled leg swings, arm swings, or torso twists. Dynamic stretching can help improve the range of motion around the joints in your body to help you perform better and may prevent injury. Whether you're running home from work or heading to a spin class, jump-start your body with this dynamic warm-up. The authors of the study used trained individuals who employed dynamic stretching in the same session as a strength workout to mimic many real-life situations. According to Kurz , dynamic stretching exercises should be performed in sets of 8-12 repetitions. Dynamic stretches seem to be more effective at reducing muscle stiffness, which is thought to increase the likelihood of muscle tears. You should combine these techniques during practice and recovery to promote optimal range of motion in sports performance. Bahara B, et al. It appears that performing dynamic stretching for less than 90 seconds is far less likely to improve flexibility and performance than longer bouts. According to the National Academy of Sports Medicine (2008), flexibility training is used to: It's different from traditional "static" stretching because the stretch position is not held. These stretches are generally used to prevent muscle strain and to safely allow for swift, powerful movements by athletes.. 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