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How to Stretch Effectively: Static vs. Dynamic Stretching- Thomas DeLauer

How to Stretch Effectively: Static vs. Dynamic Stretching- Thomas DeLauer

How to Stretch Effectively: Static vs. Dynamic Stretching- Thomas DeLauer

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I’m no stranger to injuries I’ve had my fair share of them I’m dealing with some now and it’s been prompting me to do some more videos around the world of injury prevention and how to truly implement the right kind of warm-up stretching and really what you need to be doing to prevent an injury but also get the most out of your workout because believe it or not they go hand in hand and there’s a lot of different little subconscious cues that kind of prevent us from pushing it as hard as we want to push it when we’re just sort of wondering if we might get injured so this particular video I want to talk a lot about static stretching and dynamic stretching and when they come into place but I also want to give you a solid explanation of what is what which is which and really what they are in general all right so static stretching is the common stretching that you’re probably used to it’s the stretching they we were taught in PE class in elementary school in middle school it’s the kind of stretching where you sit and reach and stretch your hamstrings or you hold in one position and just hold a muscle and the thing is it does work okay it does stretch the muscle out but is that what we want you see we have different components to the muscle we have elastic components and we have what are called plastic components now they are just like what they sound the elastic components are like a rubber band they stretch the plastic components are parts that actually stretch and remain stretched we have much more in the way of elastic components to our muscles than we do in the plastic components however if we stretch a muscle too much the elasticity ends up becoming like a rubber band where you stretch it out too much and eventually it becomes loose and floppy and it doesn’t really work too well anymore so when it comes down to static stretching prior to a workout you’re truly asking a muscle to relax before it’s ever had a chance to really do any kind of activity remember you want that recoil you want that strength that’s what’s gonna actually allow the muscle to retract or contract in this case and give you the strength that you need so when you do a static stretch and use a static stretch before workout your long getting that muscle and you’re ultimately giving it that rubber band effect what that’s going to do is it’s going to make it so that the muscle is a lot less responsive to any kind of workout that you’re doing putting you at a much more of an increased risk to injury it’s also putting a lot more stress on the ligaments because now you’ve taken the pressure off of the actual muscle and you have a lot more flexibility in the ligament that could cause an injury you see if you think of your joint like this and your ligaments surrounding and attached well if your ligaments are stretched that joint is a lot more room to move which is not necessarily what you want to have happening when you’re starting out doing some box jumps or baby you’re doing some squat jumps or anything like that it’s not really what we’re looking for now in addition to that studies have been showing that static stretching actually reduces blood flow to the muscle it doesn’t improve blood flow warm-ups we want to get blood flow moving okay we don’t want to have that restriction so when it comes down to science the science is really pointing the other way in fact I want to reference one good study here this study was published in the Scandinavian Journal of Medicine and science and sports and it took a look at a hundred and four previous study so as a meta-analysis study that looked at very very large scale and they looked at those that stretched prior to working out versus those that just did a normal warm-up like simple jogging or maybe they did some jumping jacks what they found is that those that did the static stretches before their workouts had a five-and-a-half percent decrease in strength and a three percent decrease in overall performance that may not sound like much but when you factor in that all they’ve done is stretched prior to their workout and it’s pretty darn alarming to really know that that’s the kind of impact it can make so what’s the alternative well that’s where dynamic stretching comes in see dynamic stretching is like the name implies it involves movement it’s dynamic so rather than sitting there and statically stretching a muscle and stretching it out you’re putting the body through its natural range of motion gradually improving the range of motion as you go but there is something about dynamic stretching that isn’t usually talked about and in my opinion it’s one of the most important things and that’s the fact that’s activating the nervous system or what is the biggest way that we get injured it’s usually by not activating the right muscles or by having over development or under development of certain muscles when we’re going through movements I want you to take a box jump for example if you were to go right into doing a box jump and you were to get injured and maybe your hip more than likely it’s because you didn’t have the stabilizing muscles that were activated because they weren’t getting the nervous system signaling that they need so one muscle over fired or one muscle under fired and it caused some torque that caused an issue that’s the big problem that a lot of us face and I speak from experience when I say that’s been my problem you don’t have the right kind of neural signaling in the neural activity so dynamic movement like going through some lunges where you’re doing full range lunges and easing into the movement or even just doing some simple arm circles things like that as lame as they may seem at first they are a much better process to go through than static stretching but I don’t want to just throw static stretching under the bus static stretching has a place but static stretching comes into place afterwards after blood flow is already flowing you see static stretching restricts blood flow we don’t want that before a workout but we do want that’s stretching after a workout when the blood is already there that’s what’s going to allow us to increase mobility that’s what’s gonna allow us to actually increase blood flow to an injury site so once the blood is moving and once the muscle is already warm then static stretching can direct blood flow to the right area so static stretching for injuries and for post-workout recovery only dynamic stretching an actual valid warm-up prior to a workout to get the right kind of neural activation that you need as always if you like these kind of videos I want to make sure that you’re commenting below because I’m always doing videos in the kitchen on nutrition but I want to know if you’re liking these kind of workout tips and injury prevention videos as well as always keep it locked in here on my channel and I will see you in the next video

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How to Stretch Effectively: Static vs. Dynamic Stretching- Thomas DeLauer

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Static Stretching- Static stretching is a type of stretch that involves stretching your muscle to the farthest point possible and holding it, with no other movement involved, for a prolonged period of time – often held from 15 – 60 seconds to promote muscle relaxation (1)

Negative Effects of Static Stretching- Static stretching can be harmful to muscles before a workout – static stretching asks the body to relax prior to having them perform. It causes your muscles to stretch and an elongated (relaxed) muscle is not prepared for vigorous activity, potentially increasing the risk for injury and hindering performance. Muscles may actually lose flexibility when they are overworked – like what happens when you continually stretch a rubber band – the muscles become limp. If you overstretch your muscle and then demand a power activity, your muscles don’t have the power or force that it would if they hadn’t been stretched – the elastic energy of a tighter muscle has more recoil and power than a heavily stretched muscle. Static stretching can, in some cases, result in muscle damage by creating micro tears in the muscle – just like when you work out, your muscles become slightly damaged via the process of overloading them in order to grow back bigger and stronger, or in the case of stretching, more flexible. When you stretch too much before a workout with non-warmed up muscles, you’re making it more likely that you’ll get injured. Additionally, it has been shown that it actually decreases the blood flow within your tissue creating localized ischemia (a restriction in blood supply) and lactic acid buildup. This can potentially cause irritation or injury of local muscular, tendinous, lymphatic, and neural tissues (2)

Study (6)
A study published in the Scandinavian Journal of Medicine and Science in Sports, conducted by researchers in Croatia at the University of Zagreb, looked at a total of 104 previous studies on stretching and athletic performance. The researchers only looked at studies where only static stretching was used to warm-up; excluded past experiments where people stretched but also jogged or otherwise actively warmed up before exercise. Found that static stretching reduced muscle strength by about 5.5% (and more when a stretch is held for 90 seconds or more), reduced muscle power by 2% and reduced explosive muscular performance by almost 3% (5,6)

Dynamic Stretching- Dynamic stretching involves moving parts of your body and gradually increasing reach, speed of movement, or both. Dynamic stretching consists of controlled leg and arm swings, such as walking lunges, squats or arm circles that gently take you to the limits of your range of motion.
Dynamic stretching is the preferred method for warming up because it increases heart rate, facilitates movement, activates the nervous system, and stimulates blood flow. These movement-based stretches not only warm up your muscles core temperatures correctly, the stretches are associated with the mobility and eccentric movements you’ll be doing during training. By bringing muscles close to their range of motion limit, though not exceeding it, your muscles are better prepared for any activity ahead (4)

When to do Static vs. Dynamic- While static stretching is may not be preferable for warming up, it does have its place – Static stretching maintains value in the rehabilitation of an injury and after a workout; this type of stretching can improve your joint range of motion, and the blood flow to muscles. Static stretching and flexibility training can give people a wider range of motion in their joints, which can help them to perform their daily activities and improve balance and posture.

Dynamic stretching → warm up, Static stretching → post workout

References:
1) STRETCHING AND FLEXIBILITY – Types of Stretching. (n.d.). Retrieved from

2) The World’s Worst Warm-up: Why Static Stretching Leaves Us Weak. (2013, April 4). Retrieved from

3) Why Stretching May Not Help Before Exercise | TIME.com. (2013, April 8). Retrieved from

4) Which is Better: Static or Dynamic Stretching. (2017, October 21). Retrieved from

5) Reynolds, G. (2016, March 15). Reasons Not to Stretch. Retrieved from

6) Simic L , et al. (n.d.). Does pre-exercise static stretching inhibit maximal muscular performance? A meta-analytical review. – PubMed – NCBI. Retrieved from 8

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