Even if it’s just a few stretches, a simple warmup before your workout will increase blood and nutrient supply to your muscles and can reduce soreness. Post-activity stretches will aid in flexibility and recovery. In the fifth part of our six-part stretching series, we demonstrate dynamic and active stretches for your hips.
Our experts recommend two types of stretching: dynamic and static. Dynamic stretches, which are held for two-to-three seconds, are ideal prior to exercise to prepare joints for movement and muscles for optimal activation. Static sustained stretches, held for 20-30 seconds, are designed to hold a position for a joint or a muscle that is minimally challenging. Matt Gardner, health and fitness coordinator for Hometown Health demonstrates dynamic and active stretches for your chest and shoulder muscles.
Additional Tips for Stretching
- Stretch out to the point just before you experience discomfort.
- The feeling of tightness should diminish as you hold the stretch.
- Exhale into the stretch. Avoid holding your breath.
- If tightness intensifies or you feel pain, stop the stretch.
- Shake out limbs between stretches.