The difference between static and dynamic stretching



Ever wondered why your body as a kid was more flexible and as you age, the flexibility diminishes?
Because of the neurological safeguards against injury , it becomes difficult to stretch most muscle groups to their fullest length with out training.Another reason is the activation of muscle ene mies as the muscle reaches the limit of its normal ROM (Range of Motion).
The answer lies in stretching. It helps in improving elasticity by activating specific muscles, depending upon the body part you stretch. Regular stretching sessions lead to increased muscle control, flexibility and range of motion. It is also helpful in reducing cramps. Categorically speaking, stretching can be divided into two broad types.

1. STATIC STRETCHING

It is a form of stretching where one holds the muscle in place for 10 seconds or longer. Think hamstring stretches or calf stretches. Research shows that holding the position for 30 to 60 seconds will increase flexibility in the tissue. Conversely , done prior to an activity , static stretching may inhibit the muscle's ability to fire.

2. DYNAMIC STRETCHING

Dynamic stretching works on a joint or muscle through a challenging motion by moving a body part further with each repetition. Thai boxers do hip rotations to reduce hip stiffness prior to the start, reducing the risk of overuse injury .Dynamic stretching is ideal prior to exercise to prepare the joints for movement and muscles for optimal activation.

WHAT TO DO AND WHEN?

Get the best results by working on dynamic stretching before the workout and static stretching after the workout.