What kind of stretching should I be doing?

There are two main types of stretching that can be utilized. Now I know what your thinking, but isn't stretching just that, stretching? How can there be types of stretching? Doesn't it just involve the same muscles? Well yes and no. When I say there are two types of stretching I mean that there are two ways of going about it. There is static and dynamic stretching. They both do something different and therefore the results are different. While stretching isn't exactly rocket science it does demand a careful and considerate approach. Since these muscles are the ones you will have for the rest of your life!

Let's talk about static stretching. There is a frightful misconception that this means you stretch without warming up. WRONG! If you read my other post about improving flexibility you will know that warming up before stretching is crucial. In order for your muscles to lengthen and stretch they need to be warm. What static stretching really means is bringing an isolated muscle group to its peak and holding it there for 10 to 30 seconds. This is the most common form of stretching in fitness. It is considered to be the most effective but it needs to be done correctly. Meaning if you do this after your workout and not before you will get better results.

Dynamic stretching is usually done before a workout. It is a small warm-up to get the body ready for what is to come. It is done by moving through a challenging but comfortable range of motion repeatedly. It includes more thoughtful coordination as well as improving your functional range of motion. It is more about the movements to prepare the body than focusing on specific muscle groups to stretch out. This is mostly encouraged for those who are about to do a bodyweight workout or lifting weights. It reduces your chance of injury as well as adding more explosive power to the muscles themselves.

There is one more stretching that I have not mentioned. The reason for that is this type of stretching often leads to injury. It's called ballistic stretching and it is erratic, uncontrolled, and jerky. While some may find this type of stretching to be helpful for the most part the erratic and uncontrolled movements can really damage your muscles. Not to mention you would most likely pull something. In short, it should not be tried out by yourself. If this is something you really want to try then go to a professional so that they can watch and show you the proper way to do it. As with anything if done properly it can be achieved.

In summation, the two best types of stretching are static and dynamic. Depending on what you are building for and what your goals are they are equally helpful in getting you across the finish line. Static stretching is always recommended after any workout as this will stretch out all of the muscles you just finished using. Dynamic is best before a workout as it can prepare and warm up the body for the intensity that is to come. If you are unsure which is for you sign up for a stretching class and try them out! I hope you found this to be helpful and informative. See you next time!