How to use stretch in a sentence. For example; For warming up, dynamic stretching is the most effective, while for cooling down, static and passive are best. Dynamic stretching is controlled, smooth, and deliberate, whereas ballistic stretching is uncontrolled, erratic, and jerky. Or how about standing and doing a gentle twist with a … Running butt kicks involve rapid kicking motions toward your butt with your heel, which is supposed to warm up your legs. There are two types of active stretches: static and dynamic. For … Although there are unique benefits to ballistic stretches, they should be done only under the supervision of a professional because, for most people, the risks of ballistic stretching far outweigh the benefits. There are two types of active stretches: static and dynamic. Minor muscle damage from the stretching could explain the primary cause, which can last up to 24 hours. While the recommendations on this page are a good place to start, you'll get a lot more benefit when you add the right stretches to your training program. Static stretching exercises, in which a body position is held stationary for a predetermined period of time (typically 10-30 seconds), are habitually recommended by some sport coaches to improve range of motion within joints, enhance performance, and reduce the … patents-wipo. Stretching is an important component of physical fitness, according to the American Council on Exercise -- and without it, your … Dynamic stretching is a movement-based type of stretching. So far, there is no right or wrong way to do dynamic stretching, and the large body of evidence suggests that there are moderate to little benefits to using this method to improve athletic performance or range of motion. These are the types of stretches to do when you are aiming for extreme flexibility or are just beginning to learn to stretch. With the Ultimate Guide to Stretching & Flexibility you'll... You'll get 135 clear photographs and 44 video demonstrations of unique stretches for every major muscle groups in your body. Let’s say that you are going for a run on the treadmill or even … Levitator Stretch. Static stretching is the most common form of stretching found in general fitness and is considered safe and effective for improving overall flexibility. Like treatment for pain and reduce disability, it is likely that everyone would have different adaptations and responses to dynamic stretching or any kind of intervention because of our individual differences, such as anatomical and movement variability. Dynamic Warm Up By Pete Morrow ASI Athlete Training Centre Q: What is a dynamic warm-up? The way we do our dynamics stretches at Fast Twitch is to start with slow controlled movements which bring both the lower and upper body through a safe range of motion. Active-Static. Jeffrey J. Dalleck, L. Reyment, C. (2007). In an active-static stretch, you hold the stretch for a period of time, generally between 10 and 30 seconds. You can experiment with using a stick, a towel, or simply your bare hands. Dynamic stretching is a form of stretching beneficial in sports utilizing momentum from form, and the momentum from static-active stretching strength, in an effort to propel the muscle into an extended range of motion not exceeding one's static-passive stretching ability. However, there is a large overlap in the confidence interval among all three measurements that we can’t really say it has significant detriments to performance. The key is to keep the swings in control within your own range of motion. in Graphic Communications, Nick also completed his massage therapy training at International Professional School of Bodywork in San Diego in 2014. Well, it’s all in the name really. Dynamic stretching or warm-ups gained popularity in sports about a decade ago as an effective technique to prep athletes pre-game. Many of the studies have found “significant enhancement” of force and power or no difference. Dynamic stretching exercises (e.g. JJ Coutts, the founder of Outer Strength Fitness, explains that “Dynamic stretching is where the joint and muscles are stretched, through its full range of motion (ROM);” these are active movements that are not held in an end position. Because many sports and activities involve trunk rotation, this can be an ideal warm-up to start. It should only be practiced by athletes and ballet dancers. Static stretching, as the name implies, requires no movement. And satisfied customers from 122 countries have sent 1,000's of verified customer reviews. Stretch definition is - to extend (one's limbs, one's body, etc.) Static stretches are those in which you stand, sit or lie still and hold a single position for period of time, up to about 45 seconds. dynamic exercise: A form of exercise that consists of continuous and sustained movement of the arms and legs; isotonic exercises are beneficial to the cardiorespiratory systems and include running and bicycling. If you want to improve your flexibility and loosen up stiff, tight muscles fast, check out the Ultimate Guide to Stretching & Flexibility for yourself. Do not confuse this with ballistic stretching because dynamic stretching is done in a controlled manner. Another study from Franklin Pierce University that was published in early 2020 found similar results in increase ankle dorsiflexion by using foam rolling, dynamic stretching, or a combination of both techniques. Passive Stretching. Stretching is an important component of physical fitness, according to the American Council on Exercise -- and without it, your joints can stiffen and your risk of injury increases. Dynamic stretches are controlled movements that prepare your muscles, ligaments and other soft tissues for performance and safety. Some of the studies did not explain their methodology clearly, which can skew data and misinterpret the results. This exercise has several variations, including the upright trunk twists and bent over version. While static stretching takes a muscle to its full length and holds it there for 15 to 60 seconds, a dynamic stretch takes soft tissues to their full length and rather than holding it, after a brief pause of 3 to five seconds, the muscle being stretched contracts and the muscles and tendons exert a … High knee drills is an alternative to butt kicks if you are a runner because the motion emphasizes on placing your heel in front of your body rather behind you. Unlike the more familiar static stretching where you hold a stretch like a statue, dynamic stretching involves moving your body through a range of motion in a repetitive pattern. This dynamic stretching exercise warms up your entire lower body that can be done in multiple planes of motion. Ballistic Stretching. Dynamic Stretching. Plus, you'll also learn the 7 critical rules for safe stretching; the benefits of flexibility; and how to stretch properly. Dynamic stretching, explains Dr. Rex, is actively moving joints and muscles with sports-specific motions for around 10-to-12 repetitions, targeting certain muscle groups. You do not hold dynamic stretches. Studies show that dynamic stretching is the most effective type of stretching for a warm up, and tailoring your dynamic stretching routine to your dancing will make it more effective. There are probably scores of exercises that you can do, and you can make up new ones that fit your activity. Thus, the effects of dynamic stretching on subsequent muscular performance have been questioned. Dynamic stretches are active movements where joints and muscles go through a full range of motion. What Is Static Stretching? Dynamic means active, energetic, or vigorous, so dynamic stretching involves movement – usually of more than one muscle group. Lunge with a twist. gender comparison, mixed control groups) and different terms to describe dynamic stretching. It is different to dynamic stretching and, although sometimes overlooked, it offers many benefits. Going back to the example of the hamstring, you would actively contract the quadriceps muscle to target and stretch the hamstring. The larger ROM would be mainly attributable to reduced … Athletes often use dynamic stretches to prevent injury and to loosen up the joints and muscles prior to a strenuous workout. Which type of stretching has the highest risk of injury? Left leg extended behind, right leg bent and leaning forward, twist left and right and extend your arms to the sky. For example, you can sit on the floor with your legs straight. This type of stretching is ideal before sporting events, weight-bearing exercise sessions that involve the whole body, or training involving quick changes of direction. Dynamic stretching (discussed more later) is an example of specific active warm-up Flexibility, Static and Dynamic Stretching and Warm-Up 16. https://massagefitnessmag.com/author/editormassagefitnessmag-com/, What Is Deep Vein Thrombosis: a Review of the Evidence (2021), What is MCL injury? The term dynamic flexibility refers to an individual’s absolute range of motion that can be achieved with movement. One of the main dangers or disadvantages of dynamic stretching is that it is very easy to over-do-it, or push the stretches too hard or too fast. There are plenty of other dynamic stretching exercise that you can do for your specific activity. For example, standing and kicking your leg straight out in front of you would actively stretch the … It's different from traditional "static" stretching because the stretch position is not held. As all sport involves movement of some kind, a degree of dynamic flexibility is essential; even more so for sports that require rapid or explosive sprinting, jumping and throwing. Magazines such as Runners World, Bicycling, Triathlete, Swimming & Fitness, and Triathlon Sports have all featured his work. Dynamic stretching examples. Before you begin stretching, it is important to learn the difference between the two main types of stretches: dynamic and static. Dynamic & Static Stretching. Synonym(s): static stretch . They also cited four studies that found dynamic stretching could decrease performance. Then, flex your ankles and hold the position. Dynamic stretches use movement; static stretches don’t. Dynamic stretching consists of using a controlled speed and moving a muscle through its entire range of motion around a joint, intentionally using all the muscles involved in moving that joint. And the Handbook will show you, step-by-step, how to perform each stretch correctly and safely. Thomas Trower, U.S. Air Force. A static stretch is a deep, slow stretch, which entails a singular motion held in place for ten seconds or more. While your left leg is at its straight, stretched and extended limit, reach both arms to the sky, then bring the extended leg back to a bent position. To lengthen, widen, or distend: stretched the sweater out of shape. Active stretching is a more dynamic form of stretching that uses contraction of a muscle that is opposite to the muscle that is being targeting for stretch. 1/31/2016 U 5 Warm-Up Guidelines A general warm-up period may consist of 5 to 10 minutes of slow activity A specific warm-up period may involve 8 to 12 minutes of dynamic stretching Increasing intensity and/or duration as fitness increases Flexibility, Static and … Dynamic stretching has received a lot of attention lately, and rightfully so. About the Author: Brad Walker is often referred to as the "Stretch Coach" and has even been called the Stretching Guru. Dynamically stretching in this way has been proven to increase flexibility and … Should You Do Static Stretching Before You Exercise? You might think that stretching is only for athletes, but everyone can benefit from stretching exercises. They can be used to help warm up your … … The opposite of dynamic stretching is static stretching, which is the stretching you are probably used to such as reaching down to touch your toes. translation and definition "dynamic stretching", Dictionary English-English online. It should only … When you can match the right type of stretching to the individual and their goals, you’ll always get a better outcome. However, dynamic stretching requires more coordination and power that static … Static stretching exercises, in which a body position is held stationary for a predetermined period of time (typically 10-30 seconds), are habitually recommended by some sport coaches to improve range of motion within joints, enhance performance, and reduce the risk of injury prior to activity (30,36,46). Feature photo credit: Staff Sgt. By using isokinetic and isometric testing, they found the average force output from knee extension and flexion is lower immediately and 24 hours after the test than before the test. As the name implies, this is a combination … First, the researchers found a mixed-bag of results in the scientific literature that shows dynamic stretching is better than static stretching for increasing range of motion and vice versa. Why Massage Therapy Needs Critical Thinking. Causes, Treatments, Evidence, Hamstring Strain: Update on Causes, Treatments, Evidence (2020), Rise, Fall, Revision of Australia’s Massage Rebate Program. A proper warm up has a number of very important key elements. It’s very important to remember that just as there are many different ways to strength train, there are also many different ways to stretch. What Is Dynamic Stretching and Does Science Support Its Claims? Share on Pinterest. You might think that stretching is only for athletes, but everyone can benefit from stretching exercises. 5) Achieve More In The Long Run. Dynamic stretching is a newer, preferred way to stretch before a workout but there’s still a place for static stretching. Why should you not bounce when stretching? Each type of stretching has its own advantages and disadvantages, and the key to getting the most out of stretching lies in being able to match the right type of stretching to the purpose or goal you are trying to achieve. The closer to the actually activity you are going to do, the better the warm-up’s transferability. Dynamic Stretching is the newest type of stretching and used by the best of the best athletes. A few examples of dynamic stretching movements would be jumping jacks, torso twists, and arm swings. If you want to know about stretching, flexibility or sports injury management, Brad Walker is the go-to-guy. However, Paul Ingraham of PainScience.com argues that “If an exercise doesn’t involve elongating muscles to the point of feeling significant tension for several seconds at least, it’s not stretching.” While the word “stretching” in dynamic stretching does not really fit into the dictionary definition or our common notion of stretching, the term is already stuck in most textbooks, many websites, and guidelines from several fitness organizations. And this is why I cover every type of stretching in the Ultimate Guide to Stretching & Flexibility. Dynamic flexibility is sometimes referred to as ballistic or functional flexibility. While this seems like a reasonable exercise to warm up before you run, Track USA suggests that it may be a poor choice for warm-ups because it “teaches athletes to point their knee downward and puts more stress on the hip flexors and quad muscles when they drive the knee and foot forward while running.”. 2. … Okay, left leg straight and extended, right leg bent. Both isometric and concentric muscle actions of the antagonist (the muscle being stretched) are used before a passive stretch to achieve autogenic inhibition. The ballistic version is done in a fast and uncontrolled way, which includes bobbing and bouncing. Dynamic stretching is when a stretch is performed by moving through challenging yet comfortable motions a few times. A good tip: Try to mimic your exercises with your dynamic stretches. 1/31/2016 U 1 Flexibility, Static and Dynamic Stretching, and Warm-Up Flexibility, Static and Dynamic Stretching and Warm-Up 1 Readings: NSCA text: Chapter 12 pp 251 –260, 266- 274 Course web site: Supplemental optional reading articles on course web site discussed and cited in lecture notes Dynamic stretching, as the name implies, involves movement and muscular effort for the stretch to occur. A study published in the “Journal of … Definition of ballistic stretching in the Definitions.net dictionary. During PNF stretches, three muscle actions are used to facilitate the passive stretch. Active-Static. A native of San Diego for nearly 40 years, Nick Ng is the founder and editor of Massage & Fitness Magazine, an online publication for curious massage therapists and the public who want to explore the science behind touch, pain, and exercise, and how to apply that in their hands-on practice or daily lives. Today, this exercise is part of a standard warm-up routine, be it in sports or before you start your gym workout. Dynamic stretching is an active type of stretching where you do not hold the stretches but you would stretch with movement. With dynamic stretching, static stretching's more fluid, pre-workout counterpart. The term dynamic stretching (or dynamic stretches) refers to any stretch that is performed with movement. The degree of turning you do can vary from about 45 degrees to 180 degrees. To reach or put forth; extend: stretched out his hand. 3. How to use stretch in a sentence. es v.tr. Therefore, dynamic stretching exercises should be close to the activity that you are going to do. However, although there are many different ways to stretch, no one way, or no one type of stretching is better than another. Dynamic stretches affect dynamic flexibility and static stretches affect static flexibility (and dynamic flexibility to some degree). The opposite of dynamic stretching is static stretching, which is the stretching you are probably used to such as reaching down to touch your toes. Ultimate Guide to Stretching & Flexibility, Comparative Study of Static, Dynamic, and Proprioceptive Neuromuscular Facilitation Stretching Techniques on Flexibility, Current Concepts in Muscle Stretching for Exercise and Rehabilitation, Pre-exercise Stretching and Performance. Although there are many different ways to stretch, they can all be grouped into one of two categories; static or dynamic. An increase in muscle temperature could also contribute to increased muscle and other connective tissues viscosity and more synchronized muscle contractions. A dynamic stretch is a series of challenging motions that are executed repeatedly so that the stretch is felt further with each motion. Dynamic Stretching Dynamic stretching, as the name implies, involves movement and muscular effort for the stretch to occur. Each type has its own advantages and disadvantages, and the key to getting the most out of stretching lies in being able to match the right type of stretching to the purpose, or goal you are trying to achieve. Stretch definition is - to extend (one's limbs, one's body, etc.) A similar definition comes from Corbin and Noble in the Journal of Physical Education and Recreation; they describe dynamic flexibility as…, “The ability to use a range of joint movement in the performance of a physical activity at either normal or rapid speed.”. This ties back to the concept of the SAID principles (specific adaptations to imposed demands), where you get better at specifically what you train to do. Stretching also has other acute effects on the neuromuscular system. Dynamic stretching is a type of stretching that is defined as “controlled, sport-specific movements that are designed to increase core temperature and enhance activity-related flexibility and balance,” according to the American College of Sports Medicine. This types of stretching require lot’s of power but definitely will pay off. Think of arm circles, hip hinges and circles, twisted lunges, leg swings, high kicks, and moving quad or hamstring stretches. Research offers insight into flexibility, function and the pros and cons of stretching prior to activity, Acute Effects of Dynamic Stretching on Muscle Flexibility and Performance: An Analysis of the Current Literature. You would be dynamically stretching the hip flexors and thigh muscles of the leg in back while contracting the glutes … However, many experts consider static stretching much less beneficial than dynamic stretching for improving range of motion for functional movement, including sports and activities for daily living. Just as there are many different ways to strength train, there are also many different ways to perform a stretch. Better Strength and Stability. Dynamic stretching improves dynamic flexibility and is quite useful as part of your warm-up for an active or aerobic workout (such as a dance … This is especially true if you are about to do a workout that requires lots of lower-extremity muscular power. These stretches are generally used to prevent muscle strain and to safely allow for swift, powerful movements by athletes. It may cause muscle weakness and soreness. 4. However, you could still do butt kicks as a general warm up if you do not plan to run or sprint. Old-school jumping jacks never really go out of style. Dynamic stretching is meant to prepare the muscles for the activity at hand. Dynamic stretching is an active stretching routine that has you slowly moving through motions to increase your heart rate, raise your body temperature and send extra blood to your muscles. This focuses more on getting your muscles and joints loose for the activity at hand. Static stretching, as the name implies, requires no movement. The following list are common examples that can help you get started. The different types of stretching are: Ballistic Stretching; Dynamic Stretching; Active Stretching; Passive Stretching; Static Stretching; Isometric Stretching; PNF Stretching . Stand with your feet shoulder width … For instance, significant reductions in maximal voluntary strength, muscle power or evoked contractile properties have been recorded immediately after a single bout of static stretching, raising interest in other stretching modalities. In other words, how far you can reach, bend or turn by using velocity and momentum to achieve maximum range of motion. While dynamic stretches are performed with movement. Sometimes you can just. These elements, or parts, should all work together to prepare the individual for physical activity and minimize the likelihood of sports injury. The initial drills might include jogging using different movements or running drills, and then gradually advancing to fast accelerations and changes of … Likewise, the review found that dynamic stretching for athletic performance, such as vertical jumps, balance, and VO2 max, also have mixed results. “Dynamic stretching mimics the activity or the movement that you’re going to do in whatever sport or activity you’re about to start,” Dr. Rex says. Example sentences with "dynamic stretching", translation memory. Dynamic Stretching: (next section) Types of Stretching: (beginning of chapter) … For a video of me discussing the basics of dynamic stretching, check out this Youtube video: Dynamic stretches use movement; static stretches don’t. Because dynamic stretching is sports-specific and does not have a specific guideline, such as the number of reps and duration, or a to-do list, you can do almost any type of repetitive movement that fits your activity. After a handful of exercises we move to a faster, more … So you want to do dynamic stretches verses static stretches. Stretching is an important component of physical fitness, according to the American Council on Exercise -- and without it, your joints can stiffen and your risk of injury increases. The individuals in the videos below are well-conditioned athletes with prior training in dynamic stretching. The short definition of dynamic stretching is “stretching as you are moving”. The researchers cited some problems with the review and the studies, including the lack of quality in reporting of how the studies were conducted (e.g. Dynamic stretching comprises controlled movements, such as leg and arm swings, that slowly bring the muscles close to their range of motion limit without exceeding it. An example of dynamic stretching would be slow, controlled leg swings, arm swings, or torso twists, that gradually take you to the limits of your range of motion. Dynamic stretching is not better than static stretching (and vice-versa; static stretching is not better than dynamic stretching), they are simply different; each with their own advantages and disadvantages. What does ballistic stretching mean? Dynamic stretching is the use of movement to stretch muscles before a workout or athletic competition. In dynamic stretches, there are no bounces or "jerky" movements. in a reclining position. You do not hold dynamic stretches. Disclaimer: The health and fitness information presented on this website is intended as an educational resource and is not intended as a substitute for proper medical advice. You start from a standing position and you lunge to the front, side, and with a rotation. Please remember the warning above. These stretches take the body through a near-full range of motion that mimics the same movements … It does not specific target any muscle groups or emphasize specific movement patterns, but it gives an overall full-body warm up. It enhances the functional range of mobility. If you have not done any dynamic stretching before, do not try to imitate the intensity of the stretches displayed in the video. A simple example of ballistic stretch is rolling down and bouncing up and down, trying to touch your toe. Overall as shown above, dynamic stretching exercises give you more bang for your buck in usually less time. Thus, the effects of dynamic stretching on subsequent muscular performance have been … Bouncing stretches the … Male stretching before soccer game and female getting turned on. It is risky and may cause injuries. Photo: BuiltLean. Google cites over 100,000 references to him and his work on the internet. Amazon (author page) has listed his books on five Best-Seller lists. Standard dynamic stretches typically involve slow and controlled active contraction of muscles. To extend (oneself or one's limbs, for example) to full … Weak Hips Is Not Necessarily a Cause of Hip, Knee, or Back Pain, Half of 2016 Rio de Janeiro Olympics Sample Have Spine Pathologies Yet Still Competed. In an active-static stretch, you hold the stretch for a period of time, generally between 10 and 30 seconds. static stretch: ( stat'ik eks'ĕr-sīz ) An exercise that passively takes a muscle to the point of tension for a short period of time or an extended period of at least 20 seconds. However, conventional beliefs regarding the routine practice of pre-event static stretching have … Anything beyond this range of motion becomes ballistic stretching. An example of such a dynamic stretch are lunges. Take a look at the videos below for some examples of dynamic stretches that have been incorporated into a full body warm up routine. Another variation you can do include adding a torso twist or a reach toward the ground as you lunge. For example, a lunge could be considered a dynamic stretch. leg raises, arm swings) should be performed in sets of 8-12 repetitions. Arm swings stretch the arms and shoulder joints. The muscles are also being strengthened eccentrically, meaning the muscle is gaining a greater ability to lengthen while decelerating movement against gravity. Static stretching is … This will properly prepare your muscles for exercise. Because the muscles on the front of your lower leg contract to flex your ankles, this is an active stretch for your calf muscles. You need to know which type of stretching is best for the goal you’re trying to achieve or the individual you’re working with. Plus, the DVD includes 3 customized sets of stretches (8 minutes each) for the Upper Body; the Lower Body; and the Neck, Back & Core. By including dynamic stretches as part of your warmup, you ease your body from rest into motion. Dynamic stretching is typically done before you start your workout, and involves active movements that help get your muscles warmed up and ready for … The way we do our dynamics stretches at Fast Twitch is to start with slow controlled movements which bring both the lower and upper body through a safe range of motion. Many athletes, dancers, PT trainers, coaches, martial arts practitioners are increasingly using it for optimizing their performances. Dynamic Warmup. Stretching exercises have traditionally been included as part of a training and recovery program. A Word of Warning! Be sure to give yourself at least 2 or 3 sessions of easy dynamic stretches (with adequate rest in between) before trying to push or extend your flexibility with more energetic or rapid dynamic stretches. Prior to entering the massage profession, he also had worked as a personal trainer for 14 years. Dynamic stretching is a great way to warm up safely before a workout. These negative studies have mixed protocols, such as including passive and active stretching and mixing up the term “ballistic stretching” with dynamic stretching. Please note though, that dynamic stretching is not THE warm up, is it only PART OF a warm up. Remember, there’s no one best type of stretching. For improving range of motion, try a combination of long-hold static stretching and PNF stretching, and for injury rehabilitation, Active Isolated stretching, PNF, Isometric and Active stretching will give the best results. A 2019 study from Qatar University found dynamic stretching alone can decrease performance among young male handball players. 1. So, there is no clear evidence that one type of stretching is better than another to increase flexibility, even if the effect is temporary. Start from a standing position and you lunge to the front dynamic stretching meaning side, and rightfully.! Kicks as a contract will pay off training and recovery program going to.... Muscles before a workout stretching can be an ideal warm-up to start of dynamic stretching '', English-English. Stretch that is essential for many sports that require high levels of explosive power and speed the muscle. Optimizing their performances executed repeatedly so that the stretch for a specific of... Stretched out his hand injury and to safely allow for swift, powerful movements athletes! Are controlled movements that prepare your muscles and joints before a workout take a at. 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