Move
Why All barre3 Workouts Start With Dynamic Stretching
When most of us hear “stretching,” we think about reaching for our toes until we feel it in our hamstrings and then holding. Or maybe you picture yourself holding an ankle behind your back to stretch your quadricep. These types of reach-and-hold moves are known as static stretches, and they’re great for after a workout. But did you know that there’s a different style of stretching that’s better for before exercise?
It’s called dynamic stretching, and it looks very different from static stretching. In fact, you might not even recognize it as stretching, since dynamic stretching involves controlled movements without holding in the end position. In barre3 classes, the first 15 minutes incorporate a lot of dynamic stretching because we believe so strongly in its benefits. Here’s why.
What Is Dynamic Stretching?
“Dynamic stretching can also be thought of as active stretching,” says barre3’s Director of Training Lisa Schale-Drake. “When you do a dynamic-stretching move, some muscles shorten while others lengthen in order to counter the move. Then you switch sides—the ones that lengthened now get short, and the ones that shortened now lengthen. Dynamic stretching is all about thinking of your body as a team.”
Some examples of dynamic stretches from barre3 include Crescent Lunge into Warrior 3. This movement dynamically stretches the hips while waking up the core and gluteal muscles. Another beneficial combo is Sumo Squats with a side body stretch or twist. This activates your side body and core while heating up the leg and gluteal muscles.
Dynamic stretches warm up the muscles and joints so that they’re ready to work optimally. This is in contrast to static stretching, which actually temporarily weakens muscles for about 30 minutes after stretching.
“If you’re about to do a lot of movement, it’s counter-intuitive to weaken the muscles and then ask them to work,” says Lisa. “Making the muscles active, in the lengthening-and-shortening relationship of dynamic stretching, is the best way to set yourself up for success.”
Why Dynamic Stretching Is So Good for You
Dynamic stretching increases blood and oxygen flow to the soft tissues, which means better range of motion and improved flexibility. This is especially important for people who engage in high-intensity or high-impact exercise, because of the way those activities tax the muscles.
However, everyone, regardless of how intense their exercise regimen, can benefit from stretches that improve range of motion. Mobility tends to decline as we age (and sit at desks), which makes us more prone to injury. The more we can keep our muscles warm and flexible, the greater our chances of maintaining strength and avoiding injury.
“A lot of people say they want more mobility and flexibility, and many get into a good stretching routine—but often they don’t see much progress,” says Lisa. “I’ve noticed that when they start incorporating more dynamic stretching, they experience more mobility in their body and feel freer in their joints. They’re also able to go deeper on static stretches.”
Static Stretching Is Still Important
Although dynamic stretching is a better way to prepare your body for exercise, there is still an important place for static stretching. We dedicate the last few minutes of barre3 classes to static stretching because it’s so restorative—for your body and mind.
Static stretching gives the muscles a chance to fully release. This is great for muscles that have a tendency to be chronically tight. Giving these muscles a good 30 seconds in a lengthening position can help balance out the tightness. It can also help release stress throughout the body and help you feel more emotionally grounded.
“Our physical performance is 100% related to our mental capacity,” says Lisa. “Restorative static stretching is an opportunity to calm yourself and focus on your breath, which totally affects how well your body performs.”
How to Get Started With Dynamic Stretching
Feeling inspired to bust out some dynamic stretches right now? This 10-minute online workout is a great place to start. And remember to go at your own pace. If you’re unable to do the full range of motion for a particular stretch, identify your own full range of motion and go to there.
“Dynamic stretching is what you make of it,” says Lisa. “You need to work within a range that feels good for you, and that is going to be different for everyone.”
Let us know in the comments if you notice dynamic stretching making a difference in how you move and feel!
When most of us hear “stretching,” we think about reaching for our toes until we feel it in our hamstrings and then holding. Or maybe you picture yourself holding an ankle behind your back to stretch your quadricep. These types of reach-and-hold moves are known as static stretches, and they’re great for after a workout. But did you know that there’s a different style of stretching that’s better for before exercise?
It’s called dynamic stretching, and it looks very different from static stretching. In fact, you might not even recognize it as stretching, since dynamic stretching involves controlled movements without holding in the end position. In barre3 classes, the first 15 minutes incorporate a lot of dynamic stretching because we believe so strongly in its benefits. Here’s why.
What Is Dynamic Stretching?
“Dynamic stretching can also be thought of as active stretching,” says barre3’s Director of Training Lisa Schale-Drake. “When you do a dynamic-stretching move, some muscles shorten while others lengthen in order to counter the move. Then you switch sides—the ones that lengthened now get short, and the ones that shortened now lengthen. Dynamic stretching is all about thinking of your body as a team.”
Some examples of dynamic stretches from barre3 include Crescent Lunge into Warrior 3. This movement dynamically stretches the hips while waking up the core and gluteal muscles. Another beneficial combo is Sumo Squats with a side body stretch or twist. This activates your side body and core while heating up the leg and gluteal muscles.
Dynamic stretches warm up the muscles and joints so that they’re ready to work optimally. This is in contrast to static stretching, which actually temporarily weakens muscles for about 30 minutes after stretching.
“If you’re about to do a lot of movement, it’s counter-intuitive to weaken the muscles and then ask them to work,” says Lisa. “Making the muscles active, in the lengthening-and-shortening relationship of dynamic stretching, is the best way to set yourself up for success.”
Why Dynamic Stretching Is So Good for You
Dynamic stretching increases blood and oxygen flow to the soft tissues, which means better range of motion and improved flexibility. This is especially important for people who engage in high-intensity or high-impact exercise, because of the way those activities tax the muscles.
However, everyone, regardless of how intense their exercise regimen, can benefit from stretches that improve range of motion. Mobility tends to decline as we age (and sit at desks), which makes us more prone to injury. The more we can keep our muscles warm and flexible, the greater our chances of maintaining strength and avoiding injury.
“A lot of people say they want more mobility and flexibility, and many get into a good stretching routine—but often they don’t see much progress,” says Lisa. “I’ve noticed that when they start incorporating more dynamic stretching, they experience more mobility in their body and feel freer in their joints. They’re also able to go deeper on static stretches.”
Static Stretching Is Still Important
Although dynamic stretching is a better way to prepare your body for exercise, there is still an important place for static stretching. We dedicate the last few minutes of barre3 classes to static stretching because it’s so restorative—for your body and mind.
Static stretching gives the muscles a chance to fully release. This is great for muscles that have a tendency to be chronically tight. Giving these muscles a good 30 seconds in a lengthening position can help balance out the tightness. It can also help release stress throughout the body and help you feel more emotionally grounded.
“Our physical performance is 100% related to our mental capacity,” says Lisa. “Restorative static stretching is an opportunity to calm yourself and focus on your breath, which totally affects how well your body performs.”
How to Get Started With Dynamic Stretching
Feeling inspired to bust out some dynamic stretches right now? This 10-minute online workout is a great place to start. And remember to go at your own pace. If you’re unable to do the full range of motion for a particular stretch, identify your own full range of motion and go to there.
“Dynamic stretching is what you make of it,” says Lisa. “You need to work within a range that feels good for you, and that is going to be different for everyone.”
Let us know in the comments if you notice dynamic stretching making a difference in how you move and feel!
