Static and Dynamic stretches

Static and Dynamic stretches

In our previous article we discussed the importance of stretching. However, there were few benefits which didn’t complement  each other. The reason is different types of stretching techniques. Stretching in a specific way will provide you slightly different results compared to other stretching techniques. The two most popular techniques are static and dynamic stretches. People often get confused which one to use and when.

Static stretch

Fig.1 Forearm Static stretch

Since decades static stretches have been practiced around the world. It is a great way to stretch those tight muscles. Static stretches, as the name suggests involves holding a stretch for certain amount of time. There are no repetitive movements involved. For example, a static stretch is a simple forearm stretch (fig.1) where you hold the position for around 20 seconds. They have been used in the past and are still being used as part of warm-up routine. However research has shown that Dynamic stretches are more appropriate than static stretches when it comes to warm-ups. Implementations of dynamic stretches have been difficult as many athletes still prefer to stick to satic stretch routine.

Dynamic stretches aim to prepare athletes physically and mentally, to cope with the demands of the subsequent activities. They are sports specific, as it involves similar movements which will occur in the sport or training routine. They are believed to sensitize the neuromuscular system better than static stretches, considering the movements involved. Looking at variety of sports and exercise routines, there are plenty of options for dynamic stretches. Some examples for dynamic Stretches would be butt kicks (fig.2), inch worm, lunges, and kicks.

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Improve Hip Mobility To Prevent Low Back Pain

Hip Mobility and low back pain

Hip mobility is a major factor in deciding how your low back will behave overtime. Hip joint movement restriction has been found to be one of the major factors in developing low back pain. These two areas are so closely related that they work in conjunction at times. Change in the appropriate proportion of hip and low back (lumbar spine) movement can lead to movement dysfunction and injury. Considering a movement such as a squat (Fig. 1), where low back should be kept neutral throughout, with full movement occurring at hip. If hip range is limited due to joint stiffness or muscular tightness, it can force the lumbar spine to flex and lead to injury.

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Fig. 1

It is also noteworthy that this disproportion in ROM(range of motion) has been increasing day by day. Following this, the low back problems are at a high. We can relate reduce hip mobility to ever increasing sitting habits, inability to do a full squat and lack of Stretching and cool down in sports. So, why or what leads to this kind of movement dysfunction?

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