When I began working out after my son was born, I had a determination to succeed, but I really didn’t know what I was doing. I remembered the static stretches we would do in gym class as a kid, so I halfheartedly threw in a couple of those before I did dumbbell exercises. Over the past four years (and especially in the last one), I’ve learned to be more deliberate about what I’m doing.
There are two different kinds of stretching: static and dynamic. Each has benefits, as well as a time when it is particularly useful. Static stretching is what you traditionally think of as reaching for something and holding it still for a period of time. Dynamic stretching is more active; you go through a full range of motion as you are performing a movement. Some examples of dynamic stretches are arm circles and lunges.
So, when is it most beneficial to perform each type of stretch? Dynamic stretches are great before your workout. They have the benefit of increasing your heart rate in preparation for your activity and can actually help you lift more weight! Additionally, they allow you to mimic the lifts you are about to do, which aids the mind-muscle connection.
On the other hand, static stretching, in most instances, is more beneficial after working out. It allows your heart rate to come down, helps you loosen up muscles, and increases your flexibility. (Bikini athletes are required to hold certain poses onstage, and flexibility is key.) Some studies are showing that static stretching BEFORE exercise has negative effects on performance and can possibly lead to injury, but more research is needed in this area.
My routine involves running through a series of dynamic stretches before lifting weights, according to the plan prepared for me by my coach. Afterwards, I really enjoy a series of static stretches (a lying twist and deep glute stretch are my fav), followed by some work with my yoga wheel. (The yoga wheel pictured was about $20 on Amazon, and it works wonders for sore shoulders and increasing flexibility in my back.) I used to follow Mady Morrison’s 15-minute full body stretch video on YouTube each day. It has cool music and no talking. I should really get back to that.
Anyway, I hope you learned something from this quick little post. Even if you don’t enjoy stretching, think of it as something that allows you to do more of what you DO enjoy. Take care of you.
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