Dynamic Stretching

DYNAMIC STRETCHING

What is dynamic (active) stretching?

Dynamic stretching involves the progressive, active stretch of muscles and joints through a sport specific range of motion. It involves gradual increased intensity of movement as opposed to static stretching, which involves lengthening a muscle to the end of it’s range and holding the stretch over a period time.

When is Dynamic (active) stretching appropriate?

Dynamic stretching is appropriate prior to physical activity, eg. pre-match and pre-training. Dynamic stretching can be incorporated into the warm up program.

Why is dynamic (active) stretching used?

Dynamic stretching exercises condition the muscles for dynamic movement by stretching and warming the muscle groups without lengthening muscle fibers. Dynamic stretching allows the muscles and tendons to be put through a specific range of movement, similar to movements that would occur during a game. The effect can be likened to stretching a rubber band. After stretching the rubber band, it returns to its normal length.

Static stretching is used to increase flexibility in an attempt to gradually increase the length and at the same time relax the muscle fibers. This effect can be likened to stretching a piece of blue tac, and after it is stretched it does not totally return to it’s original length and shape. Static stretching is an important part of the training/playing conditioning program and can be incorporated after exercise when the muscles are warmed and supple.

How to perform dynamic (active) stretches.

A dynamic stretching routine can be a series of exercises that progressively build from basic, medium intensity movements through to more intense exercises that move the muscles and joints through full ranges of motion. Muscle fibers need to be given time to gradually warm until they are ready for an intense stretch.