Category Archives: strecthing

Dynamic Vs Static Stretches – which should I do??

All sports involve some component of stretching. The act of stretching is done to keep muscles limber, avoiding injury and increasing the blood flow and muscle size. Many individuals are confused however about which form of stretching should be done.

This Article should serve to improve a players understanding of when and how stretches should be done.

Dynamic Flexibility (dynamic stretches)

Dynamic flexibility helps prevent injury pre activity and teaches your body to move in a safer way through range and can help generate power. You simply can’t get the job done by performing static stretches alone.

Static volleyball stretching basically relaxes and turns off your muscles. By performing a dynamic stretching routine, you are going to wake up your muscles activating them while you are moving.

Athletes often develop tightness and inflexibility because of the repetitive movements that make up their sport. Sport specific stretching can be done to help balance out the strength and flexibility issues they’ve developed from these repetitive movements.

Dynamic flexibility exercises are best used at the begining of exercises as a warm up for activity that can be traumatic or ballistic in the muscle.

The dynamic form of stretching is an active stretch (vs the passive stretch of a static hold) that helps use the stretch reflex of the muscle to better increase explosive power (plyometrics) and strength for jumping sports such as gymnastics, basketball and volleyball.

The purpose of plyometrics is basically to quickly stretch a muscle then contract it right away in order to utilize the muscles reflexive response to the stretch.

Dynamic Flexibility Exercises

You will get a great return on your time invested in dynamic flexibility exercises.
Taking just 5 to 10 minutes a day to perform dynamic exercises before you workout for volleyball will increase your sport specific strength along with volleyball specific flexibility.

Static Flexibility (static stretches)

This is the form of stretches that are most commonly done by athletes. It involves holding a position for a longer period of time (generally from 30 seconds to a minute or two).

The purpose of this activity is to increase the length of the tissue. This is best done at the end of activity as its job is to help turn off the muscles and passively lengthen the tissue by increasing its elasticity and improving blood flow. The muscle is already warmed up and more gains may be achieved at this time. Prior to activity, the static form of stretch will confuse reflexes within the muscle and lead to dyscoordination and potential injury.

Why lengthen the tissue?

A limited range of motion can compromise your skills or affect your ability to speed up or slow down when making plays in such sports as volleyball or basketball.

Static Flexibility Exercises

By Dana Clark

Bad Stretching!!!

Research suggests static stretching (stretching your muscles while at rest) can negatively influence strength and power of muscle, and thus decreasing functional performance. Instead, dynamic warm-ups (stretches that propel the muscle into an extended range of motion) have taken its place as a safer alternative, but ever wonder why?

A recent study out of Department of Exercise and Sport Science, University of North Carolina suggests that dynamic stretching can significantly improve muscle flexibility and is far superior to just static stretching.

The study took 45 individuals and put them through 5-min stationary bike, and then a 10 minute stretching protocol where a third of the group would perform only static stretching, a third would perform dynamic stretching, and a control group that just rested for 10 minutes.

By measuring the flexibility of the individual in degrees; the concentric and eccentric peak torque; and force plate power before and after the protocol, the results showed significant increases in flexibility with significant peak torque with ONLY dynamic stretch—where the static group and the control group showed no positive or negative difference. Therefore, dynamic stretching should be considered in your pre-workout choice.

Talk to your Sheddon Physiotherapist and see what kinds of dynamic stretching you should be doing! Here are a few examples of dynamic stretching, however, please consult a professional before attempting any unfamiliar exercises. Don’t hesitate to call us and ask at (905) 849-4576

By Dana Clark

Dynamic Stretching

Ok all you weekend warriors.
I know that you feel great at the end of the week and have the feeling you can now blow off a lot of steam. Remember that in order to keep healthy and not injure yourselves, you should make sure to warm up prior to your physical activities. What does this mean??

Before you do an activity (which can tear tendons or muscles by accident), get the tissue ready for the activity. Jogging on the spot and doing upper body movements are good ways to do this. Keep it light and steady for a few minutes. After that, Dynamic Stretches are helpful. These stretches are not held long and are more like moving your body into its full position and then out again.

A video has been placed on our site to better help you understand these forms of stretches.
YouTube
HAVE A GREAT AND SAFE WEEKEND