Why Dynamic Stretching is Important Before Exercising
Ready to go for a run outside? What about training for a triathlon or biking through hilly terrain? Well, before you do any of those activities, you’ll want to get a good stretch session in, complete with moves that may help to improve the quality of your workout.
The New York Times shared that it’s still unclear to what extent stretching helps before physical activity, but the article points to other studies that suspect stretching does what you’d think it will do — loosens your muscles and tendons — yet makes them less able to store energy. Furthermore, the Journal of Strength and Conditioning Research concluded in a recent study that if you stretch before lifting weights, you may feel weaker than you would expect during a workout.
Stretching is good for improving flexibility, balance and range of motion — all of which are important in preventing injuries as people get older. However, stretching doesn’t mean warming up muscles. If you want to really prepare for a workout, you’ll want to actually warm up your body instead of simply stretching.
There are two types of stretching – static and dynamic. Static stretching, such as touching your toes for 30 seconds or more, is not as effective as dynamic stretching which gets muscles moving instead of loose. Dynamic stretches include high leg kicks, hip circles, walking lunges, leg swings or jumping jacks. All of those movements effectively prepare your muscles for additional exercise. These warm-ups prepare the body for intensive activity, like mountain biking, without overworking the muscles prematurely. Of course, every person’s body is different. For example, athletes may need more time to do dynamic stretches so they can get all range of motion moving.
While static stretching is not as effective as dynamic stretching for intense workouts, it is still a great way to keep your muscles loose and flexible, especially as you age. If posture is an issue or if you suffer from back pain, stretching those muscles regularly can help.
Stretches are specific to each individual and activity, so do what feels right for you. Don’t count on stretching to prevent future fitness related injuries completely. Be careful when you work out or go on an outdoor adventure by being aware of your surroundings and listening to your body.
If you’ve been stretching and suffer from lower back pain, or if you’ve exercised too rigorously and are experiencing pain in your joints or muscles, schedule an appointment with us to have it checked out.