Welcome to Training Tip Tuesday, where I explore a different training focus each week—from strength and cardio to flexibility and balance.

 

Today’s Training Tip

Always perform dynamic stretching before your workout to prep your body, and save static stretching for afterward to aid in recovery.

 

The Difference Between Dynamic and Static Stretching

Dynamic stretching involves fluid, controlled movements that take your muscles and joints through their full range of motion without stopping. By boosting your heart rate and increasing circulation, this active warmup primes your body and prepares you for an optimal workout.

Static stretching involves easing a muscle into an elongated position without any bouncing, holding it at the point of gentle tension for 15 to 30 seconds. This method is designed to relax the muscles, reduce post-workout stiffness, and gradually improve your overall flexibility and range of motion over time.

 

Why You Shouldn’t Start with Static Stretches

It’s a very common fitness misconception to hold deep, static stretches before you exercise. In reality, stretching cold muscles can actually increase the risk of injury. Instead, save those long holds for the post-workout cooldown when the body is warm and ready to recover. Before your workout, stick to dynamic stretches to get the blood flowing and safely prime your muscles for movement.

 

Examples of Dynamic Stretches

Try these dynamic stretches to take the muscles and joints through controlled full range of motion movements.

  • • Walking lunges – targets glutes, quads, hamstrings, and hip flexors
  • • Reverse airplanes – targets glutes, hip rotators, and lower back
  • • Standing cross-overs – targets hip flexors, hamstrings, glutes, and lower back
  • • Leg swings –  targets hips, hamstrings, and quads
  • • Torso twists – targets spine, core, and obliques
  • • Arm circles – targets shoulders, chest, and upper back
  • • Inchworms – targets hamstrings, calves, lower back, core and shoulders
  • • High knees – targets hip flexors, glutes, and lower back
  • • Butt kicks – targets quads and hip flexors
  • • Toy soldiers – targets hamstrings and hip flexors

 

Examples of Static Stretches

Use static stretching to hold the muscle group in each stretch for 15-30 seconds.

  • • Seated hamstring – targets hamstrings and lower back
  • • Standing quad – targets quads and hip flexors
  • • Butterfly – targets adductors and hips
  • • Childs pose – targets lower back, shoulders, and hips
  • • Cobra – targets abs and chest
  • • Doorway chest – targets pecs and anterior deltoids
  • • Standing calf – targets gastrocs and soleus
  • • Figure-four – targets glutes, outer hips, and piriformis
  • • Overhead triceps – targets triceps and upper back
  • • Cross-body – targets posterior deltoids and upper back

 

Questions
  • • What’s your go-to dynamic stretch to wake up your muscles? ~ mine for strength training is walking lunges and arm circles
  • • Which do you enjoy more, dynamic or static stretching? ~ dynamic
  • • How many minutes do you usually spend stretching? ~ not enough 😉

 

I’m linking up with Jenn from Runs with Pugs and Jenny of Runners Fly for Tuesday topics Link-Up. Be sure to check out not only the hosts’ posts, but those of the other great bloggers joining in on the fun!