Warming up: Static v/s Dynamic Stretching for Physical Activity
Dynamic stretching means stretching a muscle by moving into and out of the stretch position without pausing. These stretches are done to warm the muscle up before physical activity.
How best to perform a dynamic stretch:
- Move and stretch the muscles you will be using
- Repeat 5-10 times of each stretch/movement
- Avoid violent or jerky movements as it could cause a tear or strain
With static stretches, the muscle is stretched by putting it in the stretch position and holding it there. It's best to perform these after physical activity as part of your warm down and to increase flexibility.
How best to perform a static stretch:
- Stretch the muscles that you have used during the physical activity
- Hold the stretch for at least 15-20 seconds once or twice for each muscle group
- To maximise result but avoid injury, stretch only into a moderate stretching sensation (say hello to the pain but don't make it angry!)
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