Dynamic Stretching

The importance of dynamic rather than static stretching has been in the news lately (see, for example, the New York Times). Having written about this myself for many years, I am pleased to see the practice getting the attention it deserves.

To quote a few paragraphs from the New York Times' article: "Researchers now believe that some of the more entrenched elements of many athletes’ warm-up regimens are not only a waste of time but actually bad for you. The old presumption that holding a stretch for 20 to 30 seconds -- known as static stretching -- primes muscles for a workout is dead wrong. It actually weakens them."

"In a recent study conducted at the University of Nevada, Las Vegas, athletes generated less force from their leg muscles after static stretching than they did after not stretching at all. Other studies have found that this stretching decreases muscle strength by as much as 30 percent. Also, stretching one leg’s muscles can reduce strength in the other leg as well, probably because the central nervous system rebels against the movements."

So what's a person to do? My 2004 Wellness Pathway, Stretch Walking, fits right in line with current recommendations. "The right warm-up," according to professional kinesiologists, "should do two things: loosen muscles and tendons to increase the range of motion of various joints, and literally warm up the body. When you’re at rest, there’s less blood flow to muscles and tendons, and they stiffen. Increasing body heat and blood flow makes tissues and tendons more compliant. Warm muscles and dilated blood vessels pull oxygen from the bloodstream more efficiently and use stored muscle fuel more effectively. They also withstand loads better."

The key is to warm up slowly and dynamically. My 2006 Wellness Pathway, Dynamic Warm Up, invokes the routine created by Ron Jones as an example of what one might do to warm up before a workout. The key is to warm up and then to ramp up the intensity. The body loves to move; with a little attention to your warm up technique you'll find it easier than ever to enjoy an active lifestyle and to reach your fitness goals.

Coaching Inquiries: What's your routine when it comes warming up and working out? How often are dynamic stretches part of your day? What changes would you like to make in the way you move your body? Who could assist you to stay on track with activity and exercise?

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