Dynamic Warm-Ups

Flexibility: Static vs Dynamic Streching

Travis Grosjean, NASM

Science has proven warm-ups utilizing dynamic stretching (muscle and momentum move the joint through a full range of motion) are more efficient and safer than static stretching (taking a muscle to its point of tension and holding it for 30 seconds.) So, why then, is it so common to still see people warming up with static stretching moves?

“Too often, we just don’t know any different. Scientific data is improving and evolving; in previous decades, static stretching warm-ups were commonplace. But, today, with new data we know the importance of dynamic warm-ups.” personal trainer, Travis Grosjean, explains. “Static stretching is best used as a corrective flexibility exercise. It is a great cool down move to bring the muscles back to resting length. Dynamic stretching, a functional flexibility move, on the other hand prepares your body for activity. Neither is appropriate for all situations. That is why you should have a well rounded flexibility program integrated into your training routine, designed for your body’s needs.”

A flexibility program will improve muscle imbalances, increase range of motion, relieve tension improve neuromuscular response, decrease chance of injury and is beneficial to overall performance.

There are three types of flexibility training: corrective (designed to improve muscle imbalances and joint motion), active (designed to improve the extensibility of soft tissue and increase neuromuscular efficiency) and functional (integrated, multiplanar soft tissue extensibility, with optimum neuromuscular control, through full range of motion.)

To get started, replace static stretching with dynamic stretching in your warm-up. Travis takes us through the basics, “An average warm-up is 10 minutes at low to moderate intensity and should include one set of ten reps using three to ten dynamic stretching exercises. When starting any exercise routine, always check with your doctor. And, before beginning an aggressive dynamic flexibility program, you will want to have good core stability and balance.”

Here are a few simple dynamic exercises that Travis recommends:

• Prisoner squat- Start with legs shoulder width apart and hands behind your ears. Then lower into a squat. Then raise back up to standing upright position. This is meant to be a very controlled movement and done at a slower rate. Remember to keep your toes pointed straight and knees behind your toes as you squat. I would recommend 1 set of 10 repetitions.
• Mutiplanar lunge- Stand straight with hands of hips. Start by steping forward and descending slowly by bending your ankles, knees, and the hips. To come back to start position use your hip and thigh muscles to push up and back. Do 10 repetitions on each leg then move to side lunge. To perform a side lunge step to side and bend the ankles, knees and hips. To come back to start position push off using your hip and thigh muscles. Remember with lunges to keep your toes pointed the same way as your knees, when in end position keep knees behind your toes and as always keep your back straight.
• Tube Walking: Side to side- Start with feet hip width apart, knees slightly bent and feet facing straight. Place the tubing around the mid lower leg. With your hands on your hips take a side step, then bring other leg in. Do ten steps to each side.