Move
DYNAMIC STRETCHING IS ESSENTIAL TO YOUR WORKOUT. HERE’S WHY.
Remember when your PE teacher would have you touch your toes and count to ten at the start of class? Or maybe your cross-country coach had you stretch your quads before practice by bending your knee and holding your foot to your seat. These reach-and-hold moves are called static stretches, and they’re great for after a workout. But research tells us that before your body is warm and limber, dynamic stretching is the way to go—and that’s why we work it into every B3 class.
What exactly is dynamic stretching? We turned to Director of Training Lisa Schale-Drake to give us the full rundown.
WHAT IS DYNAMIC STRETCHING?
This type of stretching involves controlled movements without holding in the end position. “Dynamic stretching can also be thought of as active stretching,” says Lisa. “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 helps your body work together as a whole rather than isolating individual 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. “The best way to set yourself up for success in a workout is to make the muscles active in the lengthening-and-shortening relationship of dynamic stretching.”
WHY IS DYNAMIC STRETCHING SO IMPORTANT?
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.
But 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.”
HOW IS IT INCORPORATED INTO B3 WORKOUTS?
The first 15 minutes of B3 workouts involve a lot of dynamic stretching. For example, when you move from Crescent Lunge to Warrior 3, you dynamically stretch 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.
SHOULD WE STILL DO STATIC STRETCHING?
Yes—after you exercise. Static stretching gives the muscles a chance to fully release, and 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. We dedicate the last few minutes of B3 classes to static stretching because it’s so restorative, both for your body and your mind.
“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.”
Ready to feel the benefits of dynamic stretching? Book a workout or stream one online today!
Remember when your PE teacher would have you touch your toes and count to ten at the start of class? Or maybe your cross-country coach had you stretch your quads before practice by bending your knee and holding your foot to your seat. These reach-and-hold moves are called static stretches, and they’re great for after a workout. But research tells us that before your body is warm and limber, dynamic stretching is the way to go—and that’s why we work it into every B3 class.
What exactly is dynamic stretching? We turned to Director of Training Lisa Schale-Drake to give us the full rundown.
WHAT IS DYNAMIC STRETCHING?
This type of stretching involves controlled movements without holding in the end position. “Dynamic stretching can also be thought of as active stretching,” says Lisa. “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 helps your body work together as a whole rather than isolating individual 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. “The best way to set yourself up for success in a workout is to make the muscles active in the lengthening-and-shortening relationship of dynamic stretching.”
WHY IS DYNAMIC STRETCHING SO IMPORTANT?
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.
But 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.”
HOW IS IT INCORPORATED INTO B3 WORKOUTS?
The first 15 minutes of B3 workouts involve a lot of dynamic stretching. For example, when you move from Crescent Lunge to Warrior 3, you dynamically stretch 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.
SHOULD WE STILL DO STATIC STRETCHING?
Yes—after you exercise. Static stretching gives the muscles a chance to fully release, and 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. We dedicate the last few minutes of B3 classes to static stretching because it’s so restorative, both for your body and your mind.
“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.”
Ready to feel the benefits of dynamic stretching? Book a workout or stream one online today!
