The Benefits of Dynamic Stretching

The New York Times – Stretching: The Truth

To raise the body’s temperature, a warm-up must begin with aerobic activity, usually light jogging. Most coaches and athletes have known this for years. That’s why tennis players run around the court four or five times before a match and marathoners stride in front of the starting line. But many athletes do this portion of their warm-up too intensely or too early. A 2002 study of collegiate volleyball players found that those who’d warmed up and then sat on the bench for 30 minutes had lower backs that were stiffer than they had been before the warm-up. And a number of recent studies have demonstrated that an overly vigorous aerobic warm-up simply makes you tired. Most experts advise starting your warm-up jog at about 40 percent of your maximum heart rate (a very easy pace) and progressing to about 60 percent. The aerobic warm-up should take only 5 to 10 minutes, with a 5-minute recovery. (Sprinters require longer warm-ups, because the loads exerted on their muscles are so extreme.) Then it’s time for the most important and unorthodox part of a proper warm-up regimen, the Spider-Man and its counterparts.

SCORPION (for the lower back, hip flexors and gluteus muscles) Lie on your stomach, with your arms outstretched and your feet flexed so that only your toes are touching the ground. Kick your right foot toward your left arm, then kick your left foot toward your right arm. Since this is an advanced exercise, begin slowly, and repeat up to 12 times.

HANDWALKS (for the shoulders, core muscles and hamstrings) Stand straight, with your legs together. Bend over until both hands are flat on the ground. ‘‘Walk’’ your hands forward until your back is almost extended. Keeping your legs straight, inch your feet toward your hands, then walk your hands forward again. Repeat five or six times.

STRAIGHT-LEG MARCH (for the hamstrings and gluteus muscles) Kick one leg straight out in front of you, with your toes flexed toward the sky. Reach your opposite arm to the upturned toes. Drop the leg and repeat with the opposite limbs. Continue the sequence for at least six or seven repetitions.

 

Stretching muscles while moving, on the other hand, a technique known as dynamic stretching or dynamic warm-ups, increases power, flexibility and range of motion. Muscles in motion don’t experience that insidious inhibitory response. They instead get what McHugh calls “an excitatory message” to perform.

Dynamic stretching is at its most effective when it’s relatively sports specific. “You need range-of-motion exercises that activate all of the joints and connective tissue that will be needed for the task ahead,” says Terrence Mahon, a coach with Team Running USA, home to the Olympic marathoners Ryan Hall and Deena Kastor. For runners, an ideal warm-up might include squats, lunges and “form drills” like kicking your buttocks with your heels. Athletes who need to move rapidly in different directions, like soccer, tennis or basketball players, should do dynamic stretches that involve many parts of the body. “Spider-Man” is a particularly good drill: drop onto all fours and crawl the width of the court, as if you were climbing a wall.

5 Stretches to Do at Your Desk

Above: Random lady, lol. Do this at your own risk!!!

Sitting at a desk for long periods of time can cause muscular tension. But you can prevent the buildup of stress in your muscles by taking a few minutes to stretch. Try these 5 easy exercises when you need to reenergize, or throughout the day to keep your muscles relaxed.

Head tilt. Put your right hand on your left shoulder. Tilt your right ear toward your right shoulder. Hold for five seconds. Switch sides. (below)

Neck roll. Roll your head to the right, down to the front, then left. Do this slowly and smoothly, in both directions.

Shoulder circles. Make circles with your shoulders—up, back, and down. Switch directions. Do at least five circles in each direction.

Side stretch. Stretch your arms to the right side, then clasp your hands overhead. Keep your head straight forward but lean your upper body to the right side. You should feel this down your left side. Hold for five seconds. Switch sides. (below)

Back release. Sit at the edge of your chair as tall as you can (be careful if it has wheels). Open your legs apart so your arms drop between them. Straighten your legs so your heels are on the floor but not your toes. Knees are relaxed and never locked. Bring your chin to your chest, and then roll down toward your feet, one vertebra at a time. You should feel this first in your neck, then your upper, middle, and lower back. This should be done slowly; relax into each part of the back. Roll up just as slowly. This stretch should take at least 30 seconds.

5 Stretches to Do at Your Desk

Above: Random lady, lol. Do this at your own risk!!!

Sitting at a desk for long periods of time can cause muscular tension. But you can prevent the buildup of stress in your muscles by taking a few minutes to stretch. Try these 5 easy exercises when you need to reenergize, or throughout the day to keep your muscles relaxed.

Head tilt. Put your right hand on your left shoulder. Tilt your right ear toward your right shoulder. Hold for five seconds. Switch sides. (below)

Neck roll. Roll your head to the right, down to the front, then left. Do this slowly and smoothly, in both directions.

Shoulder circles. Make circles with your shoulders—up, back, and down. Switch directions. Do at least five circles in each direction.

Side stretch. Stretch your arms to the right side, then clasp your hands overhead. Keep your head straight forward but lean your upper body to the right side. You should feel this down your left side. Hold for five seconds. Switch sides. (below)

Back release. Sit at the edge of your chair as tall as you can (be careful if it has wheels). Open your legs apart so your arms drop between them. Straighten your legs so your heels are on the floor but not your toes. Knees are relaxed and never locked. Bring your chin to your chest, and then roll down toward your feet, one vertebra at a time. You should feel this first in your neck, then your upper, middle, and lower back. This should be done slowly; relax into each part of the back. Roll up just as slowly. This stretch should take at least 30 seconds.

Piriformis/Iliotibial Band Stretching (IT Band Stretching)

The Piriformis and Iliotibial (IT) Band are two little-known hard to spell body parts that can remain obscure until they begin causing great discomfort. The Piriformis is a small muscle in the buttocks; when tight, it stresses the sciatic nerve. The IT Band is made up of fibers that run along the outside of the thigh, attaching in the gluteal muscles and connecting below the knee. The IT Band gets irritated from either overuse or anatomical abnormalities.

The following positions provide excellent stretches for this often-inaccessible area. You may find them a bit complicated, but if you follow the instructions carefully, you’ll find the effort worthwhile, I promise.

Piriformis/Iliotibial Band Stretching (IT Band Stretching)

The Piriformis and Iliotibial (IT) Band are two little-known hard to spell body parts that can remain obscure until they begin causing great discomfort. The Piriformis is a small muscle in the buttocks; when tight, it stresses the sciatic nerve. The IT Band is made up of fibers that run along the outside of the thigh, attaching in the gluteal muscles and connecting below the knee. The IT Band gets irritated from either overuse or anatomical abnormalities.

The following positions provide excellent stretches for this often-inaccessible area. You may find them a bit complicated, but if you follow the instructions carefully, you’ll find the effort worthwhile, I promise.

PNF (Proprioceptive Neuromuscular Facilitation)

These are stretching techniques involving the stretch reflex. One type is called CRAC stretching (Contract, Relax, Antagonist, Contract). The method is as follows:

1. Warm up gently either by a short run or lying on your back and pushing a straight leg down 20 times against light resistance.

2. Lie on back and get a partner to lift one leg up gently as far as it will go.

3. Contract – Push against resistance with a straight leg at 50% effort. The resistance must be great enough so that the leg cannot move.

4. Hold for 10 seconds

5. Relax and pull the leg up keeping it straight with the quadriceps muscles at the front of the legs (agonist).

6. Repeat the process until no more gains are possible (contract).

Why does it work?

1. PNF stretching methods make use of the ’stretch reflex’ as mentioned in Dynamic stretching.
2. The muscle spindles sense stretch and speed of stretch, golgi tendon organs sense tension in the muscle.
3. When an agonist muscle contracts (quadriceps) there are nerve impulses sent to the hamstrings (antagonist) to relax. (They would have to as if you straightened a bent leg it would not move unless the hamstrings relax).
4. There is also a theory that the muscle becomes stronger in a stretched position so the nervous system can allow it to stretch further without fear of tearing.

Overall program for stretching hamstrings

1. Dynamic stretching first thing in the morning as this sets the length of the muscle spindles for the rest of the day. Dynamic stretching should also always be done prior to fast, explosive exercise.

2. Static stretching – hold for 30 seconds, repeat 5 times, can be done three times a day. Once in the evening is often enough though to maintain.

3. PNF / CRAC – this can be done daily but do not over do this as you could tire the muscle out. If in doubt three times a week is OK.

Also check: Self-Myofascial Release on using a foam roller

PNF (Proprioceptive Neuromuscular Facilitation)

These are stretching techniques involving the stretch reflex. One type is called CRAC stretching (Contract, Relax, Antagonist, Contract). The method is as follows:

1. Warm up gently either by a short run or lying on your back and pushing a straight leg down 20 times against light resistance.

2. Lie on back and get a partner to lift one leg up gently as far as it will go.

3. Contract – Push against resistance with a straight leg at 50% effort. The resistance must be great enough so that the leg cannot move.

4. Hold for 10 seconds

5. Relax and pull the leg up keeping it straight with the quadriceps muscles at the front of the legs (agonist).

6. Repeat the process until no more gains are possible (contract).

Why does it work?

1. PNF stretching methods make use of the ’stretch reflex’ as mentioned in Dynamic stretching.
2. The muscle spindles sense stretch and speed of stretch, golgi tendon organs sense tension in the muscle.
3. When an agonist muscle contracts (quadriceps) there are nerve impulses sent to the hamstrings (antagonist) to relax. (They would have to as if you straightened a bent leg it would not move unless the hamstrings relax).
4. There is also a theory that the muscle becomes stronger in a stretched position so the nervous system can allow it to stretch further without fear of tearing.

Overall program for stretching hamstrings

1. Dynamic stretching first thing in the morning as this sets the length of the muscle spindles for the rest of the day. Dynamic stretching should also always be done prior to fast, explosive exercise.

2. Static stretching – hold for 30 seconds, repeat 5 times, can be done three times a day. Once in the evening is often enough though to maintain.

3. PNF / CRAC – this can be done daily but do not over do this as you could tire the muscle out. If in doubt three times a week is OK.

Also check: Self-Myofascial Release on using a foam roller

The Saxon Bend

Strengthening spinal muscles in a unique and wonderful, the Saxon Bend will be your new best friend, once you get over the ego-destroying sensation of using tiny dumbbells reserved for folks half your size.

These are done with an embarrassingly light weight since the length of your lever has become very long. The trick to this exercise is to focus on the hips. Their first reaction is to shoot out in the opposite direction of your bend. Since the stress on the lower spine could b e something to write home about, from the comfort of your couch while you recuperate. So keep the hips still, as you would for a standing overhead press. Squeeze the ground with your feet, tighten the behind and bear down on the other trunk muscles (don’t ‘suck in’) like someone’s going to punch you in the stomach.

So all you are really doing, outside of holding the hips tight, is “opening up the ribs” by leaning in one direction, then the other without the hips dancing. Let the arms move with the body, not as individual entities that can keep going after the spine has reached its limit.

Just think of waving lighters in the air during your favorite Spragga Benz concert, except the lighters way several pounds and the song is really short. Want it a little harder? Get your stance narrower, but again, check those hips.

www.wannabebig.com

The Saxon Bend

Strengthening spinal muscles in a unique and wonderful, the Saxon Bend will be your new best friend, once you get over the ego-destroying sensation of using tiny dumbbells reserved for folks half your size.

These are done with an embarrassingly light weight since the length of your lever has become very long. The trick to this exercise is to focus on the hips. Their first reaction is to shoot out in the opposite direction of your bend. Since the stress on the lower spine could b e something to write home about, from the comfort of your couch while you recuperate. So keep the hips still, as you would for a standing overhead press. Squeeze the ground with your feet, tighten the behind and bear down on the other trunk muscles (don’t ‘suck in’) like someone’s going to punch you in the stomach.

So all you are really doing, outside of holding the hips tight, is “opening up the ribs” by leaning in one direction, then the other without the hips dancing. Let the arms move with the body, not as individual entities that can keep going after the spine has reached its limit.

Just think of waving lighters in the air during your favorite Spragga Benz concert, except the lighters way several pounds and the song is really short. Want it a little harder? Get your stance narrower, but again, check those hips.

www.wannabebig.com

Golf Fitness begins with proper stretching

Lateral Side Bend
1. Start by holding a golf club above your head with your arms extended.
2. Slowly bend laterally to one side until a comfortable stretch is felt. Return to the starting position and repeat to the other side.
3. Bend side to side for the required number of repetitions.

Shoulder Warm-up
1. Hold a golf club with one hand and place it behind you with your hand over your shoulder.
2. Reach back with the bottom hand and grab onto the club head.
3. Using your upper hand pull the club up towards the ceiling until a stretch is felt in the opposite shoulder.
4. Hold for the suggested number of seconds and then repeat with the other side.

Trunk Rotation
1. Hold a golf club out in front of your chest and arms extended.
2. Rotate your trunk and shoulders to the left side until a stretch is felt in your torso. Return to the starting position and repeat to the other side.

You can’t over-emphasize the importance of properly stretching before playing golf. Golf fitness is important, even if you plan on riding in a cart, which I personally think takes away from the game.

Why am I shaking when I exercise?

As a muscle becomes stretched, a reflex movement causes it to contract against the stretch in order to prevent damage to the muscle. The shaking that you feel is the muscle effectively fighting against the way you are stretching it and means that it is being stretched too vigorously. To prevent this only take your stretch to the point before the shaking starts, it may not feel as much of a stretch as before but will certainly be more beneficial. Other types of stretching can prevent this by turning off this response, these are known as PNF techniques and are often used in physical therapy.

Sometimes muscles will also shake during exercise, particularly during abdominal exercises where the muscles of the stomach have to work to stabilize the body effectively. In everyday life, and even just to stand in good posture, muscles are required to maintain tension in order to help us keep in a certain position. If these muscles start to tire, or are unfamiliar with the movement then they will often start to shake as our body struggles to control them. Whether this shaking is caused by fatigue in the muscle, or by a lack of control between our brain and body can be hard to figure out. However, it is a good sign that the muscles working to stabilize the body are starting to have problems keeping up and need either a rest, or a change of exercise.

Other possible causes of shaking could be low levels of sugar in the blood (hypoglycemia) or a lack of essential vitamins and minerals. Shakes caused by this are different and more generalised than those felt during a specific stretch or exercise. Coffee, alcohol, and various medications can also be responsible. If the shaking is persistent or becomes worse, speak to your doctor for advice and discontinue the exercise until you know the cause.

If you’re shaking uncontrollably and it has an impact on your exercise routine, I would consult with a physician to make sure everything is straight.

Golf Fitness begins with proper stretching

Lateral Side Bend
1. Start by holding a golf club above your head with your arms extended.
2. Slowly bend laterally to one side until a comfortable stretch is felt. Return to the starting position and repeat to the other side.
3. Bend side to side for the required number of repetitions.

Shoulder Warm-up
1. Hold a golf club with one hand and place it behind you with your hand over your shoulder.
2. Reach back with the bottom hand and grab onto the club head.
3. Using your upper hand pull the club up towards the ceiling until a stretch is felt in the opposite shoulder.
4. Hold for the suggested number of seconds and then repeat with the other side.

Trunk Rotation
1. Hold a golf club out in front of your chest and arms extended.
2. Rotate your trunk and shoulders to the left side until a stretch is felt in your torso. Return to the starting position and repeat to the other side.

You can’t over-emphasize the importance of properly stretching before playing golf. Golf fitness is important, even if you plan on riding in a cart, which I personally think takes away from the game.

Why am I shaking when I exercise?

As a muscle becomes stretched, a reflex movement causes it to contract against the stretch in order to prevent damage to the muscle. The shaking that you feel is the muscle effectively fighting against the way you are stretching it and means that it is being stretched too vigorously. To prevent this only take your stretch to the point before the shaking starts, it may not feel as much of a stretch as before but will certainly be more beneficial. Other types of stretching can prevent this by turning off this response, these are known as PNF techniques and are often used in physical therapy.

Sometimes muscles will also shake during exercise, particularly during abdominal exercises where the muscles of the stomach have to work to stabilize the body effectively. In everyday life, and even just to stand in good posture, muscles are required to maintain tension in order to help us keep in a certain position. If these muscles start to tire, or are unfamiliar with the movement then they will often start to shake as our body struggles to control them. Whether this shaking is caused by fatigue in the muscle, or by a lack of control between our brain and body can be hard to figure out. However, it is a good sign that the muscles working to stabilize the body are starting to have problems keeping up and need either a rest, or a change of exercise.

Other possible causes of shaking could be low levels of sugar in the blood (hypoglycemia) or a lack of essential vitamins and minerals. Shakes caused by this are different and more generalised than those felt during a specific stretch or exercise. Coffee, alcohol, and various medications can also be responsible. If the shaking is persistent or becomes worse, speak to your doctor for advice and discontinue the exercise until you know the cause.

If you’re shaking uncontrollably and it has an impact on your exercise routine, I would consult with a physician to make sure everything is straight.