Updated: Apr 26
Dynamic stretching is the best & safest way to warm up pre-run & exercise. Learn how to make it become part of your workout and boost your sport performance.
WHAT IS DYNAMIC STRETCHING?
Dynamic stretches are active movements which help to warm up your joints safely. Whether you are about to work-out, you have been sitting all day, or you have just got up from your bed, I recommend to warm up your body with dynamic back stretches. These are better movements to activate and loosen up your back muscles, improving flexibility and preventing injury.
WHAT IS THE DIFFERENCE BETWEEN DYNAMIC VS STATIC STRETCHING?
On the contrary, Static stretches are usually held for 10 to 30 seconds and don't involve active movement. Therefore if your muscles are cold, don’t perform static stretches as you may pull some muscles, and only do them post-exercise.
WHAT ARE THE 6 KEY BENEFITS OF A REGULAR DYNAMIC STRETCHING ROUTINE?
Dynamic stretching benefit No. 1: Increased flexibility & Increased range of motion. It can enhance the unrestricted movement of the major joints of the body, such as the shoulders and hips, allowing the joint to move freely and efficiently in all directions, for optimal movement and less stress on the body.
Dynamic stretching benefit No. 2: Improved performance in physical activity and prevent injuries. When you incorporate dynamic stretches in your warm-up routing, you increase your core body temperature and functionally prepare the body for the movements that are to come, thus preventing injuries. Remember that cold muscles and tendons in the body have a greater likelihood of rupture, strain or sprain.
Dynamic stretching benefit No. 3: Increased blood flow to muscles. Stretching enhances the transportation of oxygen and nutrient-rich blood throughout the body, it reduces blood pressure, heart rate and breathing rate, counteracting the body’s physiological responses to stress and muscular tension.
Dynamic stretching benefit No. 4: Improved posture. Regular stretching can combat poor posture, repetitive movement patterns, improper body mechanics, and spending long periods of time seated, which all cause the muscles to become chronically tense, tight and contracted, less strong and supple.
Dynamic stretching benefit No. 5: Reduced pain and stiffness. Stretching counteract the excessive muscular tension which often cause chronic discomfort throughout the body, decreasing stiffness and sometimes also reducing the frequency and severity of muscle cramps.
Dynamic stretching benefit No. 6: Relieves stress and Calms your mind. Stress may cause undesirable responses in the body. “Ironing out” these physical tensions may also well reduce mental tension, especially when combined with mindful breathing techniques.
HOW TO PERFORM DYNAMIC STRETCHING?
Here are some dynamic stretching examples to give you some ideas!
PRE-RUN DYNAMIC STRETCHES:
DYNAMIC STRETCHES AFTER RUNNING:
CHEST AND BICEPS DYNAMIC STRETCHES:
WHAT ELSE CAN YOU DO TO KEEP YOUR JOINTS MOBILE AND FLEXIBLE?
Although both stretching and massage help to keep your body mobile and healthy, they work in a slightly different way. While stretching mainly help to lengthen and relieve tension in the muscles that become restricted from repetitive movements and poor posture, a proper deep tissue massage can free your muscles on a deeper level.
Deep tissue massage is more effective than stretching as a massage therapist can work in a short period of time deeply rooted knots and tension in the deeper layer of the muscles while you lay down and relax.
Deep tissue massage can bring long-lasting corrective changes to the body while relaxing the mind too, so it’s a great choice for anxiety and stress as it activates the parasympathetic nervous system (which is our body healing mode).
Our deep tissue massage therapists can break adhesion in very specific body parts such as around the shoulder blade, where a person who works at a desk all day may find hard to stretch effectively by himself.
Deep tissue massage may also promote better mood and sleep as it stimulates the release of serotonin, which is a chemical messenger that's believed to act as a mood stabilizer.
In conclusion, if you are someone who exercise a lot or want to feel at their best all the time, it is important to combine dynamic stretching with regular deep tissue massage therapy. They both will help to release the aches and pains caused by intensive exercise or from being still from prolonged periods of time.
While dynamic stretching will act as great day-to-day self-care, deep tissue massage will help to release stubborn tension and make you feel energised and relaxed.
OUR DEEP TISSUE IS THE BEST MASSAGE LONDON
We look forward to hearing your thoughts about this article! We hope you now have a better idea of why it is important to add dynamic stretching to your workout routine and how deep tissue massage London can ulteriorly enhance its effect!