Static stretching is the conventional stationary stretches – where you elongate the muscle and hold the tension for 20 seconds or more. Research has shown that static stretching before exercise does not decrease injury potential, and may actually increase injury potential in stop and go sports like soccer, runners have typically performed static stretches prior to running thinking this will improve running efficiency and reduce injury risk, but neither of these benefits have been shown to be true with static stretching in the warm-up.
Dynamic stretches combined with movement preparation are the new way to warm-up. Dynamic stretches are those that are achieved through gentle movement through the joint’s full range of motion, and these stretches are typically only held a few seconds, but repeated 3-5 times per area. For example, leg swings forward and back as well as side-to-side are dynamic stretches for the hip area. Walking lunges are also a dynamic stretch for the thigh muscles and other leg muscles.
Your warm-up and the dynamic stretches and movement prep you choose should mimic the movements you will be performing in your exercise session. For example, golfers need to warm up with rotational movements and shoulder and upper back dynamic stretches. Soccer and basketball players need to warm up with lateral movements such as side shuffles. Runners need to prepare the calves, thighs and other leg muscles for the impact and repetitive movements of running.
If you are weight training, I especially recommend loosening up the quadriceps, hip flexors and chest and back muscles, as these are areas that get especially tight from sitting.
Your warm-up should last five to 10 minutes and your muscles should feel warm and loose afterwards. This will greatly benefit your exercise session, whether it is running or weight training, as joints that move well will work better during your workout.
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