before fitness training and athletic training is being made out to be a
time-waster, not needed, and even harmful. This is not true.
Dynamic stretching, according
to Kurz, "involves moving parts of your body and gradually
increasing reach, speed of movement, or both." Do not confuse dynamic
stretching with ballistic stretching! Dynamic stretching consists of
controlled leg and arm swings that take you (gently!) to the limits of
your range of motion. Ballistic stretches involve trying to force a part
of the body beyond its range of motion. In dynamic stretches,
there are no bounces or "jerky" movements. An example of dynamic
stretching would be slow, controlled leg swings, arm swings, or torso
Dynamic stretching improves dynamic
flexibility and is quite useful as part of your warm-up for an active or
The disadvantage of dynamic stretching is the high risk of injuries. When
you swing up your leg too hard, your leg might get stretched over its
limits and you injure your muscles, tendons and joints. That's why dynamic
stretches should only be used by the most experienced "Stretchers".
Dynamic stretching is very often used by dancers and martial artists. An
example of dynamic stretching would be slow, controlled leg swings, arm
swings, or torso twists, that gradually take you to the limits of your
range of motion. Dynamic stretching exercises (e.g. leg raises, arm
swings) should be performed in sets of 8-12 repetitions.
Dynamic stretching (arm swings, hip rotations, knee rotations) will aid
in the pre-competition, pre-practice warm-up process by increasing flexion
in the joints and increasing body temperature. This method is preferred
before athletic competition.
offers many benefits. Researchers show that prolonged stretching (in the
form of yoga) with moderate aerobic exercise and diet control will reduce
cholesterol and significantly reverse hardening of the arteries (20
percent regression) in adults with proven coronary atherosclerotic
Stretching may be more safely performed after exercise, when muscles are
warm. Unless an activity requires extreme flexibility, stretching before
is probably unnecessary. And even then, stretches should be performed
after a warm up.
Always do 5-10 minutes of aerobics before starting.
Maintain tension in the lower abdominals to protect the lower back,
control trunk movement, keep your knees in line with your toes to
protect your knees.
not force the movement or lose control of the movement..
Gradually increase the range of the movement over a series of
repetitions as you loosen up.
Repeat the movements about 12 times - you may need to do more or less
than this number depending on how tight your muscles feel.
Spend about five minutes in total on your dynamic stretches during