Athena Vale
Stretching is an important part of any fitness routine, helping to improve flexibility, cool down after a workout, and relax the body. There are two main types of stretches: dynamic stretches, which involve moving a muscle group through an entire range of motion, and static stretches, which involve holding a position. Both types of stretches are beneficial, but it's important to listen to your body and not push yourself too far. Start with smaller swings and gradually increase the range of motion as your muscles loosen up.
| Characteristics | Values |
|---|---|
| Warm-up | Dynamic stretches at a lower intensity |
| Dynamic stretches | Walking lunges, leg swings, high steps, "butt kicks" |
| Static stretches | Best done after exercise |
| Dynamic stretch example | Standing Cat-Camel |
| Static stretch example | Cross your right leg over your left thigh and pull towards your chest |
| Safety tip | Start with smaller swings and make each swing bigger as your muscles loosen |
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What You'll Learn
- Warm-up stretches: dynamic stretches like walking lunges and leg swings are great before a run
- Static stretches: these are best done after your workout when your muscles are warm and flexible
- Dynamic stretches: move a muscle group through a range of motion, like the Standing Cat-Camel
- Safety tips: start with small swings and increase as your muscles loosen
- Full-body stretches: lie on your back, bring your knees to your chest and cross your legs
Warm-up stretches: dynamic stretches like walking lunges and leg swings are great before a run
Warm-up stretches are an important part of preparing your body for exercise. Dynamic stretches are a great way to get your body ready for a run, as they work your muscles in a similar way to your workout, but at a lower intensity.
Walking lunges are a good example of a dynamic stretch. To perform a walking lunge, take a big step forward with one foot, bend both knees, and lean forward, keeping your torso straight. Then, take a step forward with the other foot and repeat. This stretch works your legs and glutes, and can be made more challenging by adding weights.
Leg swings are another dynamic stretch that can help prepare your body for a run. To perform a leg swing, stand with your feet shoulder-width apart and swing one leg back and forth in front of your body. Only go as far as is comfortable, and make each swing bigger as your muscles loosen. You can perform 20 reps on each side.
High steps and "butt kicks" are also dynamic stretches that can help warm up your leg muscles before a run. To do a high step, stand with your feet hip-width apart and lift one knee up towards your chest. Then, lower your foot back down and repeat with the other leg. For "butt kicks", slowly jog forward while kicking your feet towards your rear end.
It's important to start slowly and gradually increase the intensity of your stretches. You should feel a stretch, but you shouldn't feel pain.
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Static stretches: these are best done after your workout when your muscles are warm and flexible
Static stretches are best done after your workout when your muscles are warm and flexible. This is because you've increased the circulation to your muscles and joints and have been moving them.
There are many different types of static stretches that you can do. For example, you can lie on your back and bring your knees up to your chest. Cross your right leg over your left thigh and grasp the back of your left thigh with both hands. Pull your left leg towards your chest and then repeat with the opposite leg. Alternatively, you can sit on the floor with both legs extended in front of you. Cross your right leg over your left and place your right foot flat on the floor. Place your right hand on the floor behind your body.
If you're doing a full-body stretch, stand with your feet shoulder-width apart. Balance on your left leg and swing your right leg back and forth in front of your body, only going as far as is comfortable. You can also do this while sitting down. If you can't touch your toes, try resting your hands on the ground or on your leg instead.
With any stretch, you should feel a stretch, but you shouldn't feel pain. Hold the stretch for about 30 seconds and then repeat on the other side.
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Dynamic stretches: move a muscle group through a range of motion, like the Standing Cat-Camel
Dynamic stretches are a great way to warm up your muscles before a workout. They involve moving a muscle group through a range of motion, like the Standing Cat-Camel. This stretch is a great example of a dynamic stretch as it works multiple muscle groups in the body.
To perform the Standing Cat-Camel, start by lacing your fingers together and turning your palms to face outward in front of you. Reach your arms as far as you can, curving your back and shoulders forward. Hold this position for about 10 seconds. Then, release your fingers and grab your wrists or fingers behind your back. Raise your arms as high as you can without releasing your hands so your chest opens and your shoulders roll back. With any stretch, static or dynamic, you should feel a stretch, but you shouldn't feel pain.
There are many other dynamic stretches that can be done to warm up the body. For example, walking lunges, leg swings, high steps, and "butt kicks" (slowly jogging forward while kicking toward your rear end) are all great dynamic stretches to do before a run. These stretches should be done at a lower intensity than your workout and you should start slowly, gradually increasing the intensity.
Dynamic stretches are a great way to improve your flexibility and get your body ready for more intense movement. They can be done before or after a workout and are a crucial part of any fitness routine. By incorporating dynamic stretches like the Standing Cat-Camel into your warm-up, you can effectively prepare your body for the demands of your workout and help prevent injury.
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Safety tips: start with small swings and increase as your muscles loosen
It's important to warm up before you stretch by doing dynamic stretches, which are like your workout but at a lower intensity. For example, if you're going for a run, you could do a brisk walk, walking lunges, leg swings, high steps, or "butt kicks" (slowly jogging forward while kicking toward your rear end).
When you're stretching, you should feel a stretch, but you shouldn't feel pain. If you're doing static stretches, you should hold the stretch for about 30 seconds. If you're doing dynamic stretches, you should move a muscle group fluidly through an entire range of motion. For example, you could try the Standing Cat-Camel: lace your fingers together and turn your palms to face outward in front of you. Reach your arms as far as you can, curving your back and shoulders forward. Hold for about 10 seconds. Now release your fingers, and grab your wrists or fingers behind your back. Raise your arms as high as you can behind your back without releasing your hands so your chest opens and your shoulders roll back.
A good safety tip is to start with small swings and make each swing bigger as your muscles loosen. For example, stand with your feet shoulder-width apart. Balancing on your left leg, swing your right leg back and forth in front of your body, only going as far as is comfortable. Perform 20 reps. Repeat on the other side. If you can't touch your toes, try resting your hands on the ground or on your leg instead.
You can also do stretches that involve lying on your back. For example, bring your knees up to your chest and cross your right leg over your left thigh. Grasp the back of your left thigh with both hands and pull your left leg towards your chest. Repeat with the opposite leg. Or, lie on your back and raise your right leg. Hold your right leg with both hands, below your knee. If your hamstrings are tight, bend your knees gently or place your hands on a yoga block.
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Full-body stretches: lie on your back, bring your knees to your chest and cross your legs
Stretching is a great way to warm up before a workout or cool down afterwards. It's important to start slowly and gradually increase the intensity of your stretches. You should never feel pain when stretching, but you should feel a stretch.
A good full-body stretch to try is the following: lie on your back and bring your knees up to your chest. Cross your right leg over your left thigh. Grasp the back of your left thigh with both hands and pull your left leg towards your chest. You should feel a stretch in your left leg and hip. Hold this for about 30 seconds, then repeat on the opposite leg.
If you want to stretch your back at the same time, try this variation: lie on your back and bring your knees up to your chest. Cross your right leg over your left thigh and place your right foot flat on the floor. Place your right hand on the floor behind your body and your left hand on your right knee. Gently push your right knee away from you and your left knee towards you, so that you feel a stretch in your back. Hold this for about 30 seconds, then repeat on the opposite side.
If you find it difficult to reach your hands behind your legs, you can place your hands on a yoga block or rest them on your legs instead.
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Frequently asked questions
There are two types of stretches: dynamic and static. Dynamic stretches are like a workout but at a lower intensity, and static stretches are done after a workout when your muscles are warm and flexible.
A dynamic stretch moves a muscle group fluidly through an entire range of motion. For example, try the Standing Cat-Camel: lace your fingers together and turn your palms to face outward in front of you. Reach your arms as far as you can, curving your back and shoulders forward. Hold for about 10 seconds.
Static stretches are done after a workout when your muscles are warm and flexible. For example, lie on your back and bring your knees up to your chest. Cross your right leg over your left thigh and grasp the back of your left thigh with both hands. Pull your left leg towards your chest. Hold the stretch for about 30 seconds.
Hold a stretch for about 30 seconds. If you can't hold it for that long, start with smaller swings and make each swing bigger as your muscles loosen.
Examples of dynamic stretches include walking lunges, leg swings, high steps, and "butt kicks" (slowly jogging forward while kicking toward your rear end).
