Static vs dynamic stretching pdf file

A dynamic pdf, or in the case of utopia documents, an interactive pdf allows you to engage with the content that is unique amongst pdf viewers. The use of dynamic stretching prior to exercise or competition has been shown to reduce the rate of injury, whereas the use of static stretching preworkout has no effect on injury rates. Static stretching is any stretch where you elongate your muscle to its fullest extension usually until. It was thought stretching beforehand would reduce injury risk and prepare the body for any strenuous effort to come. Mcmillian dj, moore jh, hatler bs, taylor dc 2006 dynamic vs. Dynamic stretches, unlike static stretching, are perfect to do before a workout. At that point, i find that static stretches work better for increasing flexibilty than dynamic stretches but thats what works for me, especially as i took yoga for a good long time, and incorporated a lot of the yoga movements into my stretching, and yoga is all static, in the sense that each movement is entered slowly and then held for a. They help you restore proper joint mobility and get your blood pumping as you loosen up tight muscles. Dynamic stretching should be chosen over static stretching during the warmup phase, which usually requires a high level of strength and explosive muscular power. Sportscare physical therapy cameron and alex explain the difference between static and dynamic stretching, share why and when they are important, and.

Theres also s tatic stretching to consider by reaching forward to a point of tension, then holding the stretch. Warmup and stretching are suggested to increase hamstring flexibility and reduce the risk of injury. Additionally, neither pnf nor dynamic stretching are contraindicated stretching methods such as ballistic stretching. Stretching is an important component of physical fitness, according to the american council on exercise and without it, your joints can stiffen and your risk of injury increases. Static stretching, consisting of holding muscles at lengthened positions for typically 1545 seconds, has been recommended before participating in physical activity. The result is a feeling of increased muscle control, flexibility, and range of motion. Furthermore, 3 days of static stretching with aerobic endurance exercises did not adversely affect repeated sprint abilities wong et al. For example, one could stretch their hamstrings with a static stretch by touching your toes and holding the position for 10 seconds with your legs straight. Pdf dynamic stretching versus static stretching in. Dynamic stretching dynamic stretching is essentially stretching while moving. The general consensus for most fitness enthusiasts is that you should use dynamic stretching before your workout to help you warm up your body and loosen stiff muscles. Effects of static and dynamic stretching on sprint and.

Dynamic stretching research shows that dynamic stretching stretching with movement is most effective in warmups and that static stretching stretching without movement is best postplay. Gymnasts historically have performed static stretches, such as splits, during the warmup portion of training. Given that static muscle stretching is the most common form of preexercise stretching to be used in clinical, normal, and athletic populations, there are a considerable number of. Many coaches advocate the use of static stretching prior to exercise. A study by researchers at the department of physical therapy at wichita state university found that athletes who performed dynamic stretches before jumping performed better than those who performed static held stretches. Static and dynamic stretches are two different types of stretching. Understanding the difference between the two types of stretching will help you determine which type is best for you to practice. This free interactive pdf tool uses web based resources to turn the static pdf document into live, interactive content. Dynamic stretching is used before a workout to prime the muscles for activity and transition them from rest to activity. Use dynamic stretching as warm up rather than static stretching. Stretching is a form of physical exercise in which a specific muscle or tendon or muscle group is deliberately flexed or stretched in order to improve the muscles felt elasticity and achieve comfortable muscle tone. The stretch must be held for a minimum of 30 seconds and a maximum of 2 minutes.

Dynamic warmups increase muscular flexibility for the shortterm through the neuromuscular system and potentially. Effects of dynamic and static stretching within general. Dynamic acute stretching effect on quadriceps muscle activity during soccer instep kicking mohammadtaghi amirikhorasani 1 and eleftherios kellis 2 1 department of sports biomechanics, faculty of physical education and sports science. Dynamic stretching means that your body is moving throughout the entire duration of the stretching routine and will incorporate a lot more muscle groups at once than static stretching. Active stretching is beneficial because it can help to loosen joints, prevent injury, increase recovery time, activate muscle groups, and help to relax the mind and body.

But it is important to assess static stretching vs. In fact, it was typically the only time people did stretch. In general, dynamic means energetic, capable of action andor change, or forceful, while static means stationary or fixed. Dynamic stretching is the act of moving your muscles to loosen them up while the body is in motion. Dynamic stretching is defined as actively moving a joint through the range of motion required for a sport in a controlled manner. Much of the research would suggest that combining static and dynamic stretching may attenuate the deleterious effects of the static stretching within a warm up behm and chaouachi, 2011. Effect of static and dynamic stretching on vertical jump. Supplemental optional reading articles on course web site discussed and cited in lecture notes. In computer terminology, dynamic usually means capable of action andor change, while static means fixed. Static stretching static stretching involves stretching a muscle until it reaches maximum tension and then holding that point. Theres no one correct warmup, however a good warm up should take a minimum of 15 minutes, although longer if you feel less mobile and really tight. Dynamic versus static stretching exercises for increasing. Effect of static and dynamic stretching on vertical jump performance in collegiate women volleyball players. In regard to hamstring stretching, emphasis should be placed on an initial stretching protocol of 5 days a week for 6 weeks, then stretching 3 times a week to maintain initial rom improvements.

The effectiveness of pnf versus static stretching on. A randomised crossover study design, over 2 separate days. Flexibility, static and dynamic stretching, and warmup. In other words, the individual gets into the stretch position and holds the stretch for a specific amount of time. Both terms can be applied to a number of different types of things, such as programming. Static stretching has been used through out the years for two main reasons. From a competitive training standpoint, it seems natural to gravitate toward this approach. Introduction no matter whether we are in any sports like foootball,swimming,gym,athletics or following our. Better to avoid static stretching before your workouts. This is what you probably did in your middle school p. Theres no concrete evidence that stretching before a workout automatically increases your risk of. Dynamic stretching static dynamic backward lunge with pop upbody stays in one position 3045 second hold usually targets one muscle group best for after exercise during cool down example. Dynamic stretching is currently replacing static stretching in the modern. Following a workout, static stretching can decrease muscle imbalances and reduce future injury by helping relengthen the muscles that have been tightened.

Because the results of this study indicate a relative performance enhancement with the dwu, the utility of warm up routines that use static stretching as a standalone activity should be reassessed. Static stretching for warm up by jon ransom, pta, atc and timothy brinker, pt, ocs, faaomptdirector hillsboro physical therapy. Papadopoulos g, siatras t, kellis s 2005 the effect of static and dynamic stretching exercises on the maximal isokinetic strength of the knee extensors and flexors. Dynamic stretching versus static stretching in gymnastic performance article pdf available in journal of human sport and exercise 10proc1 january 2015 with 1,651 reads how we measure reads. Health, physical education and recreation the purpose of this study was to compare effects of.

Both pnf and dynamic stretching can improve range of motion. In light of recent research studies, a paradigm shift from static stretching to dynamic stretching initiated. This study examined the shortterm effects of warmup, static stretching and dynamic stretching on hamstring flexibility in individuals with previous hamstring injury and uninjured controls. Furthermore, using dynamic stretches preworkout has been shown to improve response time as well as the elasticity and contractibility of the muscles. The main difference between dynamic stretching and static stretching is that static stretches are performed without movement. The two types of stretching, dynamic and static, both involve different movements and are most beneficial at different times during your workout.

Recently however, data has been presented from studies on adults which. Static and dynamic are two stretching techniques that can help you maintain flexibility or prepare your body for a vigorous activity and help it recover. The purpose of this study was to compare the effect of a dynamic warm up dwu with a staticstretching warm up swu on selected measures of power and agility. In todays video i talk about the difference between static and dynamic stretching for flexibility, performance, and physical health. Use static or pnf stretching if the muscle is really tight. The effect of warmup, static stretching and dynamic. A static pdf is simply a picture of the document you want to view. Therefore, a full body warm up consisting of static stretching, resistance band stretches, dynamic movements and also foam or ball rolling is necessary. Sportspecific dynamic stretches dynamic stretching for. Think side bends or the classic hamstring stretch, where you reach for your toes while sitting on the floor. Static stretching vs dynamic stretching for kickers. Thirty cadets at the united states military academy completed the study 14 women and 16 men, ages 1824 years. Static stretching reduces power production in gymnasts. Stretching is also used therapeutically to alleviate cramps and to improve function in.

Static stretching involves reaching forward to a point of tension and holding the stretch. Whats the difference between static and dynamic pdfs. In all honesty, its difficult to suggest what is right for a particular person. Dynamic stretching should be done before your workout. Static stretching is important for injury prevention and performance enhancement. Timing of stretching is everything, particularly when it comes to static vs. Static stretching consists of stretching isolated muscles or muscle groups to the point of slight discomfort and hold for 1530 seconds. Both static and dynamic stretching serve different purpose lets see it in detail below. Static versus dynamic stretching effect on agility performance by patrick troumbley, master of science utah state university, 2010 major professor.