We’ve been told that we should always stretch before workouts to prepare our muscles, but did you know that there are two categories of stretching? The first type is static, and the second type is dynamic. In static stretching you’re stretching a muscle and holding that position for usually about 30 seconds. Dynamic stretching is using weights and constant motion to help stretch a muscle or group of muscle.
Static Stretches:
These should be done at least twice every day and held for no longer than 30 seconds per muscle group.  If you hold it for longer than thirty then you run the risk of tearing the tendons. The nice thing about this is it can easily be done with things around the house. The benefits of stretching every day is that it allows the body to get rid of the toxins in the muscle that can cause knotting and cramping, which can later lead to damage and pulling. You should do these first and last things every day, but not before a good work out. If you’re going for a nice walk, then you should be fine, but if you’re doing weight training then you’ll want to supplement it with dynamic stretching. Static stretches help you when your static, it’s great for yoga, but not for weight training; as I said it does help the muscle release the toxins so it can later be secreted. After a workout, but before bed.  make sure you stretch your muscles that feel tight and stiff.
Dynamic Stretches:
The benefit to dynamic stretching is that it’s for bodies in motion, it also helps wake up the central nervous system, increase blood flow to targeted muscle groups and aid in actual strength and power production. This type of stretching is great before a sport and workout, and if done properly it can help prevent injuries and tearing. This uses weight and motion, there are a few things you need to keep in mind:

  • Use a weight that isn’t too light, but isn’t too heavy, the key is to have the weight be heavy enough to provide some stretching.
  • Don’t use exaggerated motions. Keep it comfortable, if you can’t keep control of the weight then lessen the range.
  • The basic rule is that you shouldn’t exceed 10 reps per group you want to stretch.

Great examples of Dynamic Stretches that you may know already:

Jumping Jacks
Arm circles
Front lunges
Side lunges
And more

Source: Men’s Health

About the author:
Sarah Rexman is the main researcher and writer for BedBugs.org. Her most recent accomplishment includes graduating from Florida State, with a master’s degree in environmental science.  Her main focus for the site involves researching numerous bed bugs prevention tips as well as how to remove bed bugs from your home for good.

You can contact Sarah at sarahrexman@gmail.com