The Inside Scoop on Stretching

Dynamic vs Static

 It is important to “prime” your muscles prior to beginning an activity. Dynamic stretching is the best way to begin a workout – it uses controlled movements to improve range of motion, loosen up muscles, increases heart rate, body temperature, and blood flow. 
Static stretching (holding a muscle in a lengthened position for 30 sec or more) should be done after your workout.  If done prior, could lead to injury and hurt your performance.

Dynamic Routine – Runner specific

When doing your dynamic routine, start out slowly.  Focus on your form.  When it starts to get a bit easier, pick up your speed.  Start with smaller movements and slowly increase your range of motion.

       Leg Lifts
Swing one leg out to the side, then swing it back across your body in front of your other leg.  Repeat 10 times on each side.  If you feel unsteady, hold onto a steady object.

       Butt-kicks
While standing tall, walk forward with an exaggerated backswing so that your heels come up to your glutes.  When this is easy, try it while jogging.  DO 10 reps on each side.

       Pike stretch
Get in a “pike” position (hips in the air). Put your right foot behind your left ankle.  With your legs straight, press the heel of the left foot down.  Release.  Repeat 10 times on each side.

       Hacky-sack
Lift your leg up, bending the knee so it points out.  Try to tap the inside of your left foot with your right hand without bending forward.  Repeat 10 times on each side.

       Toy soldier
Keeping your back and knees straight, walk forward, lifting your legs straight out in front and flexing your toes.  Advance this by adding a skipping motion.  Do 10 reps on each side

       Walking lunges
Step forward using a long stride, keeping the front knee over or just behind your toes.  Lower your body by dropping your back knee toward the ground.  Maintain an upright posture and keep your abdominal muscles tight

Static stretching – muscles to focus on: 

Quadriceps, Hamstrings, Iliotibial band, Glutes, Hip Flexors/Hip Hikers, Piriformis and Low Back, Calf Muscles (gastrocs and soleus)

Hold your stretches for at least 30 sec.  Do not “bounce” a stretch.  Always finish your workout with static stretches while your muscles are still warm!

A complete stretching routine should take at least 5 minutes.