Static stretching vs dynamic stretching

What is dynamic stretching and why would I do it?

► Dynamic stretching is done before exercise as it sends messages to the brain telling it that the body is preparing for exercise and movement. We therefore need to send blood and oxygen to the sites to properly prepare the muscles for activity.

► We want to bring blood flow to the core muscles, as the extremities of the attachments are cold. This also helps stimulate reflexes in your tendons and muscles and can also help your body recognise, through movement, its position in space rather than relying on purely visual cues.

► A dynamic stretch also increases the heart rate which then pumps and supplies freshly oxygenated blood more readily to the areas that need it most. Dynamic is critical for pre-warm up routine and post-training static stretching.

What is static stretching and why would I do it?

► Static stretching is done after exercise as it assists the body and muscles with the cool down process, reintegrating into a state of rest rather than activity. This usually feels better after exercise as the muscles are warm and is the perfect time for you to stretch out these muscles. This will also assist in the process of removal of lactic acid and toxins in the blood which occurs as a bi-product of exercise.

► However, be conscious of how long you stretch as over-stretching can cause an inflammatory process in the muscles which will cause discomfort and sometimes pain in the area.

► You can also use products like the Flow Pro, Trigger Point foam rollers & therabands to get into the muscles and target certain areas that require more direct attention making sure, from a holistic point of view, you are prepared fully for your session as well as looking after your body after exercise.

The important message with stretching is, even if you are doing a park run or social soccer game, make sure you get there early before your mates do and then start your routine so by the time they come down you can join in on their stretches provided they are beneficial, and then you are more than ready to go.

► For the ageing athlete or weekend warrior, this is an absolute must if you would like to walk two days after your exercise or prolong your career in competitive or social competition.