Dynamic stretching involve different movements to prepare the body for physical activity. Dynamic stretching raises the temperature of the muscle, primes the nervous system and prepares the joints for the movements that a person will perform. Dynamic stretching should of be use before training as it involves movement, which is required to prepare the body for physical exertion.
Static stretching is a different method of preparation as it involves holding a certain position for a period of time. Dynamic stretching is often performed following training session. Static stretching is useful for improving flexibility over time, but can temporarily reduce the power output of the muscle if performed too early in a training session.
How to Warm Up Before Exercise
Proprioceptive Neuromuscular Facilitation, or PNF, is another method that involves contracting the muscles for a brief period. PNF can lead to fast gains in flexibility but takes more time to recover from than other methods of warming up. Dynamic stretching can be useful for teaching the body which movements will be required during the physical activity.
The exercises that a person perform can differ according to the type of sports that a person participate in. For instance, individuals who play sports like running or soccer can perform leg swings to activate the muscles in the legs. Individuals who play sports like golf or tennis can perform trunk rotation to develop the strength needed for those sports.
More complex movements should not be performed before a person has mastered simple movements. Simple movements should be performed prior to more complex movements. The order in which a person perform warm-up exercises is important.
Arm circles and shoulder rolls can be performed first, followed by leg swings and hip circles. High knees and butt kicks can be performed to raise the rate at which a persons heart beat and to reinforce the mechanics of running. More complex exercises, like inchworms and the worlds greatest stretch can be performed later, after the warm-up has become accustomed to the body.
Each movement should be performed before the next movement, as the bodys joint need to receive adequate blood flow prior to performing any movements. According to the type of sports that an individual plan to participate in, certain warm-up routines can be targeted to those specific sports. For instance, runners should incorporate high knees and butt kicks into their warm-up to simulate the movements of running.
Power lifters should incorporate inchworms and hip circles to warm up their stronger muscles. Team sports players should incorporate lateral leg swing and trunk rotations to warm up their bodies for the required movements of these sports. Swimmers should incorporate arm circles and shoulder rolls to warm up their shoulders for the required movements of swimming.
Upper-body and lower-body routines both focus on the mobility and stability of each body part. Arm crossovers and reaches will warm up the upper body but do not require a static hold. Walking quad stretch and knee hugs will warm up the front of the hips and are beneficial for individuals who sit for long periods.
Lateral shuffles will warm up the ankles and adductors. Dead bugs and bird dogs will warm up the core muscle. These exercises are beneficial because they dont require any exercise equipment to warm up.
There are some mistakes to avoid during a warm-up. Performing ballistic movements can result in tears within the muscle if performed too quickly. Moving too quick during a warm-up removes the benefit of the stretch reflex.
Skipping the warm-up altogether can leave the muscles unprepared for the physical exertion of sports. Holding static positions before performing the warm-up can reduce the power that the muscles can exert. Poor posture during warm-up exercises will result in injuries due to incorrect loading of the joint.
Neglecting to warm up the lower body will leave those muscle vulnerable to injuries during sports. Warm-up exercises provide numerous benefits to the body. Raising the temperature of the muscle allows for the muscles to contract more efficient.
Activating the nervous system causes the muscles to utilize fast-twitch fibers that lead to increased power in the first few sets of an exercise. The joints and tendons are warmed up to gradually increase the ability of the body to take the load that is placed into each joint. As a result, there will be a reduced chance of strain.
The range of motion of the body is increased without sacrificing any strength. The blood is pumped to the muscle before the muscles require the oxygen that is contained in the blood. Each of these benefit provide the body with advantages that can be felt over time.
