Keeping Fit is A Daily Battle

Hey, we think we know all about stretching. Is it really that simple? Do you know the basics? First off, forget everything your PE teacher, gym buddy or yoga-loving girlfriend has ever told you about stretching. Read and memorize these new rules. In doing so you’ll reduce your risk of injuries, and improve your overall athleticism.

There are two major types of stretching: static and dynamic. A static stretch for your hamstrings is exactly what you think it is - a movement in which you lean forward until you feel a slight discomfort in the target muscle. You then stretch the hamstring muscle by holding that position for few seconds.

Some trainers may prescribe this as an injury-prevention measure to take before you start your workout — if they do, you have my full permisision to hold-up a large card with Wrong! boldly written on it. Static stretching just before a workout is on par with 3-course-meal-ing just before a workout. It forces the target muscle to relax, temporarily making it weaker. As a result, a strength imbalance can occur between opposing muscle groups.

Static stretching also reduces blood flow to your muscles and decreases the activity of your central nervous system - meaning it inhibits your brain’s ability to communicate with your muscles, limiting your capacity to generate force effectively.

Used wisely, static stretching can improve your ” passive” flexibility. Static stretches will help your non-athletic, everyday endeavours - such as bending, kneeling and squatting. All you have to know is the right stretch for the right time.

Dynamic stretch is, as its name suggests, the opposite of a static stretch — they don’t look the same, and they don’t feel the same. In this version, you quickly move a muscle in and out of a stretched position. For example, a body-weight lunge is a dynamic stretch for your quadriceps and hips.

This difference matters because improvements in flexibility are specific to your body position and speed of movement. So if you do only static stretching — you’ll primarily boost your flexibility in that exact posture while moving at a slow speed. Static stretching could be used any time of day, except before a workout. This would improve general flexibility.

Whereas dynamic stretching must be used as a warmup before any type of workout or sport. It would help to improve performance and reduce injury risk. It excites your central nervous system, and increases blood flow, as well as boosting your strength.Try these old favorites of dynamic stretching: star jumps, arm circles, trunk rotations, front lunges, high knees and body weight squats.