There are two main types of stretching, static and dynamic. Static stretching is when you hold a stretch in one position without movement, whereas dynamic stretching refers to stretches which involve movement during the stretch. There have been many studies done to find out the effects of each type so that people can use the proper type to achieve optimal performance for whatever activity they are about to engage in.
The Effects of Static Stretching
As mentioned above, static is holding a stretch in one position without any movement. One of the major benefits of this type of stretching is that it helps to increase your flexibility. Holding it for 30 seconds to 2 minutes will help you increase your flexibility in that motion over time. The major drawback of this type is that after performing static stretches, it slows down muscle activation for about an hour afterwards. This is not ideal for athletes prior to a sports game or competition. You should include this in your routine and perform it regularly to increase flexibility, but not before athletic activities.
The Effects of Dynamic Stretching
Dynamic stretches involve stretching a muscle while also adding movement. A few examples would be arm swings, knee rotations, and neck circles). Studies show that this type helps to increase your body's blood flow and temperature, and it also loosens up your muscles and joints in that range of motion that you are engaging in. Dynamic stretching is ideal for athletes who are about to engage in a sport, so it should be done during warm up times.
Final Thoughts
The use of static and dynamic stretches should be done in the proper times for the proper uses. Static stretching should be done when not engaging in athletic activities to increase your flexibility of your muscles. Dynamic stretches should be used as a warm up prior to an athletic activity to loosen up functional range and increasing the blood flow and body temperature. Keep in mind that there are several sub-types of stretching, but they all fall within the two main types. Certain types of stretch routines may contain both static and dynamic stretches.
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