Static or Dynamic Stretching!!!

[TysonJ]

I was just wondering which kind of stretching you guys prefer?. I myself have always done static stretching before and after weight sessions and throwing sessions. But people are saying I should be doing dynamic stretching instead. I find if i don't do any static stretching on my hamstrings, quads, calfs and adductor/abductor they become really tight. I never really stretch my chest or shoulders because I find all the medicine ball I do keeps my mobility really good in my upper body.

peace

[Patience]

Dynamic stretching is the preferred way these days. Someone clever will come along shortly and explain why.
However, stretching is the one concession to age I make. I really struggle to do some of the dynamic stretches around the achilles / calfs and hamstrings without statically stretching first. There could be a couple of reasons - perhaps my body needs to do this as I get older - or perhaps my mind does and won't accept the new fangled way of doing things. ;D

[dobster]

Dynamic stretching is the way forward according to recent research. If you have time peruse this site: coachsci.sdsu.edu/mastable.htm

It has an excellent sysnopsis of recent research in a variety of areas. Also the following site has a good breakdown on recent articles: www.brianmac.demon.co.uk/articles/rindex.htm

Basically - both site explain that static stretching should not be completed prior to doing power type activities as (in simplistic terms) it reduces the body' ability to apply maximum effort to the movement because you have already stretched the muscle out and thus have lessened the muscles ability to forcibly contract.

Static stretching does have its place though. I agree that there is a psychological aspect to static stretching and to be honest I know do both in a warm up. From what I have read static stretching should ideally be completed as an individual session following a good aerobic warm up.

[wez]

I've got a question- what exactly is dynamic stretching. I have always just stretched my muscles 3x10 seconds up to a point of percieved tension, i rarely really push them for major increases in flexibility.

16:25 No need i just found out

www.brianmac.demon.co.uk/dynamic.htm

I have been doing some of these all along it seems- and like Dobster some static stretches too. So what should i do, put the static ones at the end of the session and only do the dynamic ones first?

One problem, i still have a sore achiles tendon and i'm worried i might get hurt if i don't statically stretch it prior to training...

[Big C]

i was about to write an article about this subject when my comp went down. Now you lot are talking about it, how strange. I'll post a biggie about it when i get a little time

[wez]

I've recently been testing out this dynamic stretching idea and i have to say that its working, i am performing better in training. Not only that but the sorness in my achiles is beginnig to subside, i'm not sure if its the change in my stretching routine or just natural recovery but things are improving for me so i'll stick with it. Another bonus is that it doesn't take so long to warmup now so my sessions have got a bit shorter.

[Big C]

Brief explanation of stretching.

Dynamic-Stretching using the antagonist (opposite action muscle) to stretch the muscle we want to stretch. This must be done in a controlled manor or else it will become ballistic which may cause damage. E.g., Leg swings. With this stretching, we must avoid using gravity or momentum to stretch.
The reason for this is that when the antagonist contracts, it inhibits the stretch reflex. However, if momentum or gravity takes over, the antagonist isn't working and the stretch reflex kicks in. If you get to a point of stretch then the muscle contracts, this is where damage may occur.

There is a place for ballistic stretching though.

Static involves what it says. Sitting and stretching a muscle for a set period of time.
the problem with this is that it basically sends the muscle to sleep. Therefor, less power can be produced by that muscle.

In Training:-
Dynamic to start, starting with slow movements and pickup pace.
When the muscles are getting more flexible, move to faster movements. This may move into ballistic range. You can get away with this with warm mobile muscles as it will prepare the body for the training you'll be doing.
Start your session straight away.

After training and at home. Static Stuff. Simple.
-----------------
There is a place for static at the beginning of a session too.
When you have a tight, hyperactive muscle group, the opposite group will be in a weakened position so the tight muscles will pull a joint into an ineffective position. (tight adductor's-weak abductors-knee tends to glide in-possible knee injury)

However, statically stretching a tight muscle group before exercise will calm it down, giving the weak muscles a chance to work in a strengthened position and get stronger. in this scenario, keeping the knee in a straight path.


To take advantage of this you'll need to know where the tight muscles groups are and everyone is different with this.
Sticking to the basic dynamic before and static after should do the trick.